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Squat Leg Raise Ball Exercise




Illustration of the Squat Leg Raise

Starting Position
  • Put your exercise ball against the wall at about mid back height.
  • Hold the ball between your back and the wall.
  • Place your hand on your thighs, at your sides or cross your arms over your chest.
  • Take a step out away from the wall.
  • Place your feet hip width apart and maintain a neutral spine.
  • While keeping your trunk stable and your chest up, slowly lower yourself down until your thighs are horizontal.
Action
  • Straighten one knee.
  • Hold this position.
Prime Movers
  • Quadriceps, glutes, hips, and trunk.
Physio Tips
  • Don't allow your hips to sag or your back to arch
  • To avoid knee injury be sure that your knees do not move beyond the tip of your toes.
Progression


squat leg raise start  squat 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 30 seconds and repeat 3 times.



1ballsBeginner 2ballsIntermediate 3balls      Expert
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