The marching hip raise with feet on a Swiss ball builds strength and coordination in the hips and glutes. This exercise will also improve core stability and balance.
Lie on your back with your calves and the backs of your heels resting on a Swiss ball. Place your arms out to the side for balance. Lift your hips off the ground, forming a straight line from your shoulders to your feet. Contract your abs and squeeze your glutes. This is your starting position.
Without moving your body, lift one leg off the ball. Pause, then return to starting position to repeat on the opposite leg.
Keep your abs pulled in and avoid hyperextending your back at the top of the exercise.
Avoid letting your hips sag throughout the movement. Focus on keeping your body in a straight line.
Squeeze your glutes as you raise your hips to improve stability.