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Bilateral Leg Raise
with Hands on Hips



Illustration of Bilateral Leg Raise on the Ball with Hands on Hips

Starting Position
  • Sit on the exercise ball in a neutral lumbar posture. (How to Sit)
  • Place your feet about shoulder width apart.
  • Lift your chest up, shoulder blades down and back, and head should be back over your shoulders.
  • Keep your feet flat on the ground shoulder width or slightly further apart.
  • Put your hands on your hips.
Action
  • Shift your weight back slightly on the ball and lift your feet off the floor.
  • Hold this position.
Prime Movers
  • Quadriceps, hip flexors
Physio Tips
Progression


bilateral leg raise hands on hips start

bilateral leg raise finish




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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