Exercise Ball Single Leg Bridge
Starting
Position
Action
- Using
the one leg to support yourself, lift your hips up until your form a
straight line from your shoulders to your heels.
- Keep the other leg
pointing toward the ceiling.
-
Hold this position
- While the leg is up,
slowly lower yourself to the ground.
- Repeat this.
Prime
Movers
- Glutes, hamstrings,
hip flexors, back extensors
Physio
Tips
- This
exercise requires a lot of strength and balance.
- Keep your hips level.
If you were to lay a piece of dowel or golf club across your hips it
should remain horizontal at all times.
- If
you are having difficulty with this exercise ball exercise, go back and
work on Bridging,
Bridging with Knees Bent,
and Leg Raises
Progression
- Make your base of
support even narrower by moving
your arms closer to your trunk.
- Increase the speed of
the movement.
- Put more air into your
exercise ball making the point of contact with the floor even smaller.
This is a great exercise for hip extensors. Combined with hip
abduction
here, and
here,
aids in strengthening those muscles that are often weak in people that
sit at a desk all day. Weakness in these muscles can contribute to
recurring
back pain.
3
repetitions held for
10
seconds.
1
repetitions held for
30
seconds.
3
repetitions held for
30
seconds.
Return
to the top of Single Leg Bridge on the Ball
