Dynamic One-legged Ball Bridge

Dynamic One Legged Ball Bridge

Muscles used
1. Gluteals
3. hamstrings
2. quadriceps
4. erector spinae
Start Position
1. Upper back rest on ball
2. Pelvic tilt
3. One knee bent to 90 degrees and other leg straight
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. allowing the hip, on the free leg side, to drop
4. Bending at the knees to return to the start position.
Drop the hips down.
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 (ie. Hold 5 seconds lower, for a
total of 5 minutes).