SWISS BALL STRAIGHT LEG BRIDGE

This is a stability and proprioception exercise for the muscles and joints of the posterior chain. Start by placing the heels of both feet on a stability ball and lie down on your back. Lift the pelvis off of the ground while keeping the core braced to maintain a neutral spine. Keep the knees straight to engage the muscles on the back of your thigh, hip, and low back. Hold for up to 2-5 seconds and slowly lower the pelvis back down to the ground.

Muscles Involved:

• Gluteus Maximus

• Posterior Chain

  • Erector Spinae

  • Hamstrings

Related Conditions:

• Non-specific Low Back Pain

• External Snapping Hip Syndrome

• Greater Trochanteric Bursitis

• Greater Trochanter Pain Syndrome

• Hip Osteoarthritis

• Functional Hip Impingement

• Hip Labral Tear

• Femoral Acetabular Impingement

• Hamstring Strain

• Hamstring Tendinitis

• Yoga Butt

• Sacroiliac Joint Syndrome (SIJ Syndrome)

Exercise videos