Bridging on Ball

Professional Rationale
Great lower chain strengthening exercise for the gluts and hamstrings. Particulary useful with post-op ACL reconstructions using a hamstring autograft and any hamstring injury. However it can be used for anyone needing hamstring strengthening as well as core work.

Client Rationale
This is an exercise to help to strengthen your gluteus muscles (your buttock muscles) and your hamstrings (the muscle on the back of your thigh). It also helps your core (or trunk) strength, by using the ball as an uneven surface.



Instructions

• Lower hips and return to starting position.
• Lie on the floor with your lower legs on top of the ball.
• Push down on the ball with your legs, raising your hips off of the floor.
• Squeeze your buttocks.
• Do not hold your breath.
• Do not arch your back.

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