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Straight Leg Hip Crunch with
the Exercise Ball



Illustration of the Straight Leg Hip Crunch

Starting Position
  • Lie on your back on a mat with knees straight and your hands placed palms down behind your lower back.
  • Squeeze the exercise ball between your feet over your hips so that your hips are at 90 degrees.
  • Engage your abdominal muscles through the abdominal hollowing technique.
Action
  • Slowly lower the ball to the floor with straight legs.
  • If at any point you feel your lower back lift off your hands then stop and raise the ball back up.
Prime Movers
  • Lower abdominals, hip flexors.
Physio Tips
  • This exercise ball exercise requires a great deal of abdominal strength. If you feel your lower back lift off your hands then that means you have lost your neutral position and you back is now vulnerable to injury.
  • If you are unable to perform the full exercise then start by lowering the ball only part way. As your strength improves, you should be able to get lower.
  • Practice the Hip Crunches with knees bent prior to attempting this.
  • You should not have pain doing this exercise. Any pain should be followed up by your physical therapist.
Progression
  • Hold the ball just before it touches the floor for as long as you can without losing your form.
  • Try the Ball Hand Off


straight leg hip crunch ball exercise start position

straight leg hip crunch using the exercise ball top position


This exercise requires a great deal of abdominal strength and should only be attempted when the easier exercises are mastered.


1ballsRepeat this ball exercise 6 times.

2balls
Repeat this ball exercise 10 times.

3balls
Repeat this ball exercise 15 times.




1ballsBeginner 2ballsIntermediate 3balls     Expert

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