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Exercise Ball Exercises - Squat Leg Raise (ball high)
| Starting
Position |
- These exercise ball exercises require you to place
the
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.
- 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 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.
| Beginner |
Intermediate |
Expert |
wa16
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