Bent Knee Exercise Ball Back Press

23 Oct Bent Knee Exercise Ball Back Press

The exercise ball is a staple in my arsenal of training tools for the golfer, baseball player, or any athlete for that matter. This piece of exercise equipment is extremely versatile as it can be used in the development of a number of performance parameters of the kinetic chain such as flexibility, strength, and power.

The exercise ball is particularly useful in the development of the core, glutes, hamstrings, and lower back. That is why in all of my performance training programs from the professional athlete to the weekend warrior this tool will be utilized. Development of lower back strength and activation of the glutes is of particular importance relative to injury prevention and athletic performance. If the lower back is weak, execution of rotary movement patterns can be very “taxing”, if the glute are not “firing” power production and movement patterning can suffer.

Improves Your: Core strength, lower back endurance, and glute activation

Target Area: Core, hamstrings, lower back, and glutes

Why It’s Important: The core is integral in power production, postural positioning, and functional movement patterns in sport. As a result, core strength and endurance is integral in the prevention of injury and peak athletic performance.

The Common Problem: A lack of “glute activation”, lower back and core strength limit performance outputs of the athlete. Additionally, the potential for injury increases as a result of the kinetic chain’s inability to support the movement patterns of the sport in an efficient manner.

The Solution: The implementation of a comprehensive core conditioning program where strength, endurance. and power are developed within the core region of the kinetic chain.

Bent Knee Exercise Ball Back Press

Set Up:

  • Position the lower back flat on the floor with arms extended straight
  • Place the feet flat on top of the exercise ball
  • Bend the knees to 90 degrees


  • Elevate the hips off the floor by pressing the feet into the exercise ball
  • Continue to press the hips upward until in-line with the knees and shoulders
  • Pause slightly, return to the set up position and repeat for 10-15 repetitions


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.