Bridge - On Stability Ball With Crossed Leg, Lower Hips

Bridge - On Stability Ball With Crossed Leg, Lower Hips

Difficulty level: Intermediate | Muscle Group(s): Abdominals, Core, Glutes, Hamstrings, Hips, Obliques, Spinal Erectors | Modality: Stability, Strength

Benefits

  • Integrated hip extension strength.

Preparation

  • For proper alignment in supine bridge it is important that the head be resting comfortably on the ball with the neck in neutral position.
  • Don’t let the head drop backward, or forward with the chin down.
  • Chest should be lifted.
  • Hips, knees, and ankles should be aligned.

Movement

  • Lower and lift the hips with control.
  • Don’t allow the leg to move in and out (abduction and adduction of the hips).
  • Keep the knee stacked over the ankle.
  • The ball should not move.
  • Think of pushing the hips toward the ceiling.
  • Think of directing the tailbone towards the scapulae (emphasizing erector spinae).
  • Once desired time or repetitions are completed, switch legs and repeat.