Exercise Ball Bent Leg Raise
Starting Position
- Start this ball exercise in the bent leg bridging position. Lie face up on the floor with your feet flat on the ball.
- Engage your abdominal muscles
- Arms are straight and out to the sides of your body.
- Push down with your feet and lift your hips up toward the ceiling so that your trunk forms a straight line from your shoulders to your knees.
- Slowly lift one leg up and then lower it back to the ball.
- Repeat on the other side.
- Maintain spinal neutrality at all times
- Hip flexors, glutes, hamstrings, back extensors
- Start with short range lifts until you get your balance.
- If you feel unsteady, go back and work on Bridging with Knees Bent, Bridging with knees straight.
- You can make this exercise ball exercise a little easier by letting some air out of your ball. A softer ball means a larger area of contact with the floor.
- Add 1-2 kg ankle weights
- Try the Single Leg Bridge.
- Try narrowing your base of support by putting more are into your exercise ball, or moving your arms toward your trunk.
- Increase the speed of your movements
- Try it with your eyes closed
- Tie a light resistance band around both ankles attaching one ankle to the other.
This is a moderately demanding exercise ball exercise as you are forced to maintain a stable trunk supporting yourself on one foot while dynamic limb movements occur.
Try
6 repetitions on
each leg.
Try
10 repetitions on
each leg.
Try
15 repetitions on
each leg.Return to the top of Exercise Ball Bent Leg Raise
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