Squat Leg Raise with a High Ball

Starting Position

• Put your exercise ball against the wall at the level of the top of your shoulders so that your head is resting on it as well.
• Stabilize the ball between your upper back and head and the wall.
• Place your hand on your thighs, at your sides or cross your arms over your chest.
• Take a step out from the wall.
• Keep your chin tucked in, don't tilt your head back
• 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

• Hold a weight across your chest.
• Try Side Squat.
• Try Single Leg Side Squat.

Hold this position for 5 seconds and repeat 5 times.

Hold this position for 10 seconds and repeat 5 times.

Hold this position for 30 seconds and repeat 3 times.



     Return to the top of Squat + Leg Raise with the Ball High