Google+

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


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
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.

          Return to the top of Seated Leg Raise 2

Beginner

Intermediate

Advanced