Squat Leg Raise with a High Ball
Starting Position
- Put your
exercise ball against the wall at the level of the top of your
shoulders so that your head is resting on it as well.
- Stabilize the ball between your upper back and
head and the wall.
- Place your hand on your thighs, at your sides
or cross your arms over your chest.
- Take a step out from the wall.
- Keep your chin tucked in, don't tilt your head
back
- Place your feet hip width apart and maintain a
neutral spine.
- While keeping your trunk stable and your chest
up, slowly lower yourself down until your thighs are horizontal.
Action
- Straighten one knee.
- Hold this position.
Prime Movers
- Quadriceps, glutes, hips, and trunk.
Physio Tips
- Don't allow your hips to sag or your back to
arch
- To avoid knee injury be sure that
your knees do not move beyond the tip of your toes.
Progression
Hold this position for 5
seconds and repeat 5 times.
Hold this position for 10
seconds and repeat 5 times.
Hold this position for 30
seconds and repeat 3 times.
Return
to the top of Squat + Leg Raise with the Ball High
