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

( Straight leg up bridge on ball )

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Name of exercise  AROM hip ext alt straight leg w/ball
Other names of exercise Straight leg up bridge on ball
Description of exercise The straight leg up bridge on ball exercise is a challenging core and glute strengthening exercise that involves balancing on a stability ball while performing a bridge movement. To perform this exercise, lie on your back with your feet on top of a stability ball. Keep your arms by your sides and engage your core muscles. Lift your hips off the ground, keeping your legs straight and pushing through your heels. Hold this position for a few seconds before slowly lowering your hips back down. This exercise targets the glutes, hamstrings, and core muscles, helping to improve stability, balance, and overall strength. It is a great addition to any workout routine and can be modified to suit different fitness levels.
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.
  • Lift buttocks up as shown.
  • Lift one leg off of ball and lower leg back to ball.
  • Lift other leg off of ball and lower leg back to ball.
  • Lower buttocks and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Hyperextension, Plantarflexion

    Benefits of exercise

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

  • Improved core strength
  • Increased hip stability
  • Better balance and coordination
  • Strengthened glutes
  • Improved posture
  • Increased flexibility
  • Reduced risk of lower back pain
  • Improved athletic performance
  • Enhanced body awareness
  • Improved spinal alignment

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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

  • Straight leg up bridge on ball exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or legs. This exercise puts a lot of strain on these areas and can exacerbate any existing issues. It is also not recommended for those with balance or stability issues, as the exercise requires a certain level of core strength and control. Pregnant women should also avoid this exercise as it can be unsafe for the baby. If you are unsure about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it.

    • 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
  • Place the ball on a non-slip surface
  • Keep your core engaged throughout the exercise
  • Do not arch your back excessively
  • Keep your neck and shoulders relaxed
  • Start with small movements and gradually increase range of motion
  • Avoid locking your knees
  • Use controlled movements, do not bounce on the ball
  • Keep your feet hip-width apart
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • low back pain
  • osteoarthritis
  • rheumatoid arthritis
  • fibromyalgia
  • sciatica

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    Frequently asked questions

     

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