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Squat Leg Raise with a High Ball




Illustration of the 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


squat with leg raise start

squat with ball high 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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