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Glute Bridge to Curl - Physioball 1 Leg

January 15, 2009

Starting Position

  • Supine (face up) on the floor, with one heel on the ball and the other knee pulled to your chest

Procedure

  • Lift your hips until your body is in a straight line from ankle to shoulder
  • Keeping your hips tall, pull your heel in toward your glutes while keeping your other knee tucked to your chest
  • Let the ball back slowly as your straighten your leg, keeping your hips elevated
  • Keep your hips off the floor as you perform the prescribed number of repetitions for that leg, and then switch legs and repeat

Coaching Keys

  • Do not let hips drop as heel comes toward glute
  • Keep toes pulled up

You Should Feel It

  • Working your glutes, hamstrings, and low back

Tags: Glutes, Lower Back, Physioball, Prehab, Hamstrings, Pillar strength

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