Straight leg bridge on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Straight leg bridge on ball )

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Name of exercise  AROM hip ext straight leg w/ball
Other names of exercise Straight leg bridge on ball
Description of exercise The straight leg bridge on ball exercise is a challenging and effective way to strengthen your glutes, hamstrings, and core muscles. To perform this exercise, lie on your back with your feet on a stability ball and your arms by your sides. Lift your hips off the ground, keeping your legs straight and your core engaged. Hold this position for a few seconds, then slowly lower your hips back to the ground. This exercise not only targets multiple muscle groups, but it also improves balance and stability. It can be modified for different fitness levels by adjusting the distance between the feet and the ball.
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 with ankles on ball.
  • Bridge up as shown.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthen glutes
  • Improve core stability
  • Increase hip mobility
  • Enhance balance
  • Reduce lower back pain
  • Improve posture
  • Tone leg muscles
  • Increase muscle endurance
  • Improve athletic performance
  • Reduce risk of injury

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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

  • The straight leg bridge on ball exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes injuries to the back, hips, knees, or ankles. It is also not recommended for those with balance issues or vertigo, as the instability of the ball may increase the risk of falling. Pregnant women and individuals with high blood pressure should also avoid this exercise, as it can put strain on the abdominal muscles and increase blood pressure. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a healthcare professional before attempting it again.

    • Precautions

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

  • Use a stable and properly inflated exercise ball
  • Ensure the ball is on a non-slip surface
  • Keep your core engaged throughout the exercise
  • Do not arch your back
  • Keep your feet shoulder-width apart
  • Avoid locking your knees
  • Do not lift your hips too high
  • Keep your arms relaxed by your sides
  • Breathe deeply and evenly
  • Stop the exercise if you experience any pain or discomfort

    • Helpful in Diseases

  • Lower back pain
  • Hip pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Degenerative disc disease
  • Osteoarthritis
  • Sacroiliac joint dysfunction
  • Pelvic floor dysfunction
  • Postpartum pelvic pain
  • Piriformis syndrome
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Plantar fasciitis
  • Ankle instability

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    Frequently asked questions

     

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