Leg Drops with the Exercise Ball

Starting Position
  • Start this ball exercise by lying on your back, arms straight out to the side.
  • Rest your legs on the ball such that your hips and knees are at roughly 90 degrees and the back of your thighs are against the exercise ball.
  • Find your neutral position.
  • Set your abdominals
  • Slowly lower one leg flat to the floor and return it to the exercise ball.
  • Repeat this with the other leg.
Prime Movers
  • Hip flexors, quadriceps
Physio Tips
  • Do not let your back arch up off the floor or let your hips rotate.
  • Keep your head on the floor and your chin tucked to prevent neck strain.
  • If you find your back arching, try Foot Drops, and practice Single Leg Raise
Progression This is a relatively easy ball exercise, one that challenges your back stabilizers gradually. It's just a step up from the floor exercises.

Some of the muscles you use to lower your leg to the floor originate on the front of your spine in your lower back. As you lower your leg these muscles will be pulling on your spine trying to force your back to arch off the floor. You need to contract your stabilizing musculature to avoid this movement. You can feel what I'm talking about by putting one hand behind your back as you do the exercise. If you feel your back come away from your hand you need to work harder to hold it stationary. If you cannot manage this, don't continue. Instead, go back and work on the straight leg raise on the floor.

1ballsRepeat this ball exercise 6 times with each leg.

2ballsRepeat this ball exercise 10 times with each leg.

3ballsRepeat this ball exercise 15 times with each leg.

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