Pike Over the Exercise Ball
Starting
Position
- Start this ball exercise with your
hands resting lightly on the floor in front of you.
- The peak of the exercise ball should be under your
hips where they bend
- Feet should be resting on the floor about shoulder
width apart.
Action
- Simultaneously raise your chest and your straight
legs so that you form a straight line from your head to your feet
- Slowly lower chest and feet to the starting position.
Prime
Movers
- Glutes,
hamstrings, back extensors.
Physio
Tips
- Don't use your arms to push, only to guide movement.
- Don't look up
toward the ceiling, keep your chin tucked.
Progression
Don't confuse this exercise with the much more difficult
Pike
Exercise. This exercise biases the extensors because the ball
is under your centre.
The
Pike biases flexors.
Repeat this ball exercise 6
times.
Repeat this ball exercise 10
times.
Repeat this ball exercise 15
times.
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