Purpose: To engage the extensor chain muscles: strengthen the gluteus maximus, the hamstrings, the multifidi and erector spinae muscles while improving core muscle coordination and stabilization.
Description: Lie on your back with your knees bent greater than 90 degrees , and your arms shoulder height, palms up on the floor. Place a ball (or pillow) between your knees and place your feet slightly apart, but less than shoulder width. Squeeze the ball and then lift your buttocks off the floor. Hold for 5 seconds and repeat 10x.