Reverse Bridge Ball Exercise

Starting Position
  • Sit on your ball and walk yourself out to the supine position (How to lie on an exercise ball)
  • Put your hands behind your head, across your chest or at your sides as pictured below.
  • Keep your feet hip width apart or closer.
  • Head neck and hips should form a straight line from your head to your knees.
  • Set your abdominal muscles and lower your butt to the floor.
  • Push through your heels and use your glutes to push your hip back up to the horizontal position.
Prime Movers
  • Glutes, quadriceps
Physio Tips
  • To avoid back injury be sure to strongly set your abdominals.
  • If you find this too difficult try Floor Bridging first.
  • If you feel discomfort in your back check that you are maintaining neutral lumbar posture and that your abdominals are set strongly in this position. If pain persists, stop and consult a physical therapist.
  • Place an ankle weight on your pelvis
1ballsRepeat this exercise ball exercise for 3 sets of 6.

Repeat this exercise ball exercise for 3 sets of 10.

Repeat this exercise ball exercise for 3 sets of 15.

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