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Ball Bridge with Leg Extension

  • Dr Notley Chiropractor & Athletic Therapist in Winnipeg Dr Notley Chiropractor & Athletic Therapist in Winnipeg
ballbridgelegext

Muscles worked:

  • gluteals
  • quadriceps
  • hamstrings
  • erector spinae (back muscles)
  • Hip stabilizers

Start Position

  • Upper back rest on ball
  • Pelvic tilt
  • Knees bent to 90 degrees

Finish Position

  • Push hips straight up to the point that the body is straight
  • Extend one leg straight, balancing on the other leg
  • Hold this position
  • Lower hips down back to start position

Common Errors

  • Arching the back.
  • Having the ball at the middle of the back in the finish position. It should stay on the upper back.
  • Allowing the hip, on the free leg side, to drop
  • Bending at the knees to return to the start position. Drop the hips down.
  • Flexing the neck, as seen in the picture

Progressions

  • Increase the time you are performing the exercise.
  • Add weight to your stomach after you can perform this exercise for 5 minutes (ie. Hold 5 seconds lower, for a total of 5 minutes).
  • Perform small circles with the foot

Originally posted on May 17, 2022 @ 4:37 pm