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Reverse Bridge Leg Raise
Ball Exercise



Illustration of the Reverse Bridge Leg Raise

Starting Position
  • Walk  out to the supine position (Lying on the exercise ball)
  • Put your hands on your hips as in the picture below.
  • Keep feet hip width apart or even closer.
  • Head neck and hips should form a straight line from your head to your knees.
Action
  • Shift your weight onto one foot and slowly lift one foot a couple of inches off the floor.
  • Hold this position for 5 seconds and then slowly return your foot to the floor.
Prime Movers
  • Hip Flexors
Physio Tips
Progression


reverse bridge leg raise start

reverse bridge leg raise finish


Once you've mastered the "reverse bridge" on the stability ball reduce your base of support by lifting one foot as above while maintaining pelvic stability.  During this exercise your pelvis should remain level such that if you were to put a broom handle across your hips it would not move when performing this ball exercise.

1ballsRepeat this exercise ball exercise 6 times on each leg.

2balls
Repeat this exercise ball exercise 10 times on each leg.

3balls
Repeat this exercise ball exercise 15 times on each leg.




1ballsBeginner 2ballsIntermediate 3balls     Expert

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