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Seated Leg Raise on the Ball 2 (arms at 90 degrees)




Illustration of Seated Leg Raise on the Exercise Ball (arms out)

Starting Position
  • Start this ball exercise by sitting on the exercise ball with a neutral lumbar posture. (How to Sit)
  • Chest should be up, shoulder blades down and back, and head back over your shoulders.
  • Keep your feet flat on the ground shoulder width or slightly further apart.
  • Raise your arms up such that your shoulders are at 90 degrees.
Action
  • Using a slow and controlled movement, raise your foot off the floor while straightening your knee.
  • This reduces the points of stable contact to 1.
  • Maintain a neutral spinal position and don't lean back.
Prime Movers
  • Quadriceps
Physio Tips
  • If you find yourself wobbling around go back to trying Seated Leg Raise (hands on hips)
  • Concentrate more on maintaining transversus abdominus activity, keeping a level pelvis.
Progression



Seated leg raise on the exercise ball start

Exercise ball seated leg raise finish position




1ballsHold this position for 5 seconds and repeat 5 times.

2ballsHold this position for 10 seconds and repeat 5 times.

3ballsHold this position for 10 seconds and repeat 10 times.



1ballsBeginner 2ballsIntermediate 3balls      Expert

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