Dynamic One-Legged Ball Bridge
by Dr. Christopher Notley

Muscles used

• gluteals
• quadriceps
• hamstrings
• erector spinae (back muscles)

Start Position

• Upper back rest on ball
• Pelvic tilt
• One knee bent to 90 degrees and other leg straight

Finish Position

• Push hips straight up to the point that the body is straight
• Hold this position
• Lower hips down back to start position

Common Errors

• Arching the back.
• Having the ball at the middle of the back in the finish position. It should stay on the upper back.
• Allowing the hip, on the free leg side, to drop
• Bending at the knees to return to the start position. Drop the hips down.

Progressions

• Increase the time you are performing the exercise.
• Add weight to your stomach after you can perform this exercise for 5 minutes (ie. Hold 5 seconds lower, for a total of 5 minutes).