Ball Plank Heel Raise
Ball Exercise
- Start this exercise ball exercise in the ball plank knee tucked position.
- Kneel in front of the exercise ball and stretch forward over the ball
- Contract your abdominals so that your back remains straight.
- slowly walk your hands forward until your lower legs are on top of the ball
- Roll the ball forward to bring your knees under your hips.
- this is the starting position
Action
- Lift one foot up off the ball slowly and then lower it.
Prime Movers
- Glutes, hamstrings
Physio Tips
- Do not lock your elbows.
- Keep your neck straight and chin tucked to avoid neck strain.
- If you find this difficult go back to the Reverse Plank Knee Tuck, and try holding that position.
Progression
- Try the Reverse Plank Twist.
- Add 1-2 kg ankle weights.
If you are having difficulty with this exercise ball exercise you can make it easier through any of the following:
- let some air out of your ball
- use the exercise ball on a soft exercise mat
- keep your foot movements very small to start
Repeat this ball exercise 5 times.
Repeat this ball exercise 10 times.
Repeat this ball exercise 20 times.
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