Ball leg press exercise : How to do, Benefits, Side Effects, Uses, Precautions

Ball leg press : How to do, Benefits, Side Effects, Uses, Precautions ( Ball leg press )

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Name of exercise  Resist knee ext bil supine w/ball
Other names of exercise Ball leg press
Description of exercise The ball leg press exercise is a lower body strength training exercise that primarily targets the muscles in the legs, including the quadriceps, hamstrings, and glutes. It involves using a stability ball to perform a leg press movement, where the feet are placed on the ball and the legs are extended to push the ball away from the body. This exercise can be done with body weight or added resistance such as dumbbells or a barbell. It is a great way to improve leg strength, stability, and balance while also engaging the core muscles. The ball leg press is a versatile exercise that can be modified for different fitness levels and goals.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back.
  • Bend knees and grasp ball between ankles.
  • Tighten abdominal muscles, lift ball up.
  • Bend and straighten knees.
  • Repeat.

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    Video Tutorial

    EX1922/YTB/Link

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Gluteal, Quadriceps, Hamstring, Inner Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Plantarflexion, Abduction

    Benefits of exercise

    EX1922/T1(ME/1)

  • Builds leg strength
  • Targets multiple leg muscles
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Requires minimal equipment
  • Can improve balance and stability
  • Can help with injury prevention
  • Can be used for rehabilitation
  • Can be done in a seated position
  • Can be used for high volume training

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Ball leg press exercise should be avoided if you have any pre-existing knee or back injuries, as it puts a lot of strain on these areas. Additionally, if you are pregnant, it is not recommended to do this exercise as it can be unsafe for both the mother and the baby. Those with balance issues or weak core muscles may also want to avoid this exercise as it requires a stable core to perform correctly. If you are new to exercising or have not been physically active for a while, it is best to avoid this exercise until you have built up enough strength and stability to perform it safely.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Keep your back straight against the backrest
  • Do not lock your knees at the top of the movement
  • Use a suitable weight for your fitness level
  • Do not use momentum to push the weight
  • Keep your feet flat on the ball
  • Do not let your knees cave inwards
  • Keep your core engaged throughout the exercise
  • Avoid hyperextending your knees at the bottom of the movement
  • Use slow and controlled movements.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee injuries
  • Hip injuries
  • Sciatica

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    EX1922/FAQ/1

     

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