Ball Bridge

Ball Bridge
T.E.A.M. Chiropractic Wellness Centre
12-2090 Corydon Ave
Winnipeg, Manitoba
R3P 1N5

Muscles used
1. Gluteals
3. hamstrings
2. quadriceps
4. erector spinae
Start Position
1. Upper back rest on ball
2. Pelvic tilt
3. Knees bent to about 90 degrees
Finish Position
1. Push hips straight up to the point that the body is
straight
2. hold this position
3. lower hips down back to start position
Common Errors
1. Arching the back.
2. Having the ball at the middle of the back in the finish
position. It should stay on the upper back.
3. Bending at the knees to returning to the start position.
Drop the hips down.
4. Feet wide apart. They should be shoulder width apart
Progressions
1. Increase the time you are performing the exercise.
2. Add weight to your stomach after you can perform this
exercise for 5 minutes
3. Ball bridge with leg extension

T.E.A.M. Chiropractic Wellness Centre

12-2090 Corydon Ave
Winnipeg, Manitoba
R3P 1N5