Hip hinge ball roll (Partner)
Category: Balance
Level: 2
Carla van den Berg
- Flat back and neutral neck position throughout the movement
- Arms outstretched holding ball or ready to receive ball
- Initiate movement by pushing hips backwards into the hinge position as torso slowly lowers towards the floor
- Knee bends as torso lowers
- A larger knee bend is needed to reach the floor (compared to the airplane balance exercise)
- Hips remain square
- Slow, controlled movement
- Roll ball to partner when close to floor
- Partners move in sync with each other
- Round back; especially as torso moves closer towards the floor
- Cue "Pinch shoulders back"
- Cue "Lower torso towards the floor by moving hips back"
- Cue "Move slowly"
- Hips externally rotating (turning outward)
- Cue "Point foot of free leg towards standing leg"
- Cue "Hips face the floor"
- Knee collapsing inward
- Cue "Drive knee out towards pinky toe"
- Neck extension (looking up)
- Cue "Look up through the eyebrows"
- Dynamic balance
- Knee control
- Ankle stability
- Hip-dominant movement targets posterior chain (back, glutes, hamstrings)
- Shoulder activation
- Shoulder mobility
- Reinforces safe, neutral spine position