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.
Action
- Slowly
lift one leg up and then lower it back to the
ball.
- Repeat on the other
side.
- Maintain spinal
neutrality at all times
Prime
Movers
- Hip flexors, glutes,
hamstrings, back extensors
Physio
Tips
- 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.
Progression
- 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.
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