3 Swiss Ball Straight Leg Bridge

The Swiss ball brings an element of instability to basic exercises like the straight leg bridge. This stimulates and conditions your deep core muscles improving spinal stability. In addition to these small but important joint stabilizer muscles the Straight Leg Bridge also targets larger prime movers in your back, glutes and hamstrings.

Category:

Sports

Tags:

• swiss
• ball
• core
• fitness
• abs
• health
• strength
• balance
• ridgeline
• wellness
• flexibility
• Adam
• Ford

[ridgelinefitness]

You probably need a 55 or 65cm ball. When seated on the ball your hips and knees should be bent approximately 90 degrees, with your hips slightly higher than your knees.  I'm 5'10", 165 lbs and I use 55cm ball. Cheaper, thinner Swiss balls will deform more under the same pressure and may require a larger size for a proper fit.

As far as your medical condition I would need to do a detailed assessment before I could make any recommendations.

[guitarlix]

How many reps are you supposed to do?

[ridgelinefitness]

Somewhere around 10. This is more of a beginner to intermediate exercise and the focus is alignment, stability and smooth precise movement. Try doing the exercise without using your arms and/or with your eyes closed for an added challenge. I use this exercise for a warm up before doing more demanding SB exercises. Generally I keep the reps low, 5-10, and the intensity high on SB exerices. Thanks for your question.

[Z0fly]

Will these excersies work with the ball that has the little bumps on it?

[ridgelinefitness]

Yes, if it's the right size. Depending on the ball it could be a little uncomfortable on you skin. Try it. You can purchase a high quality ball for about $30.

[brining]

why do you not want to train to Muscle Failure? Is it bceause you can do this work out daily?

[ridgelinefitness]

Thanks for your question. I never train to failure. You could do these exercises 3-5 times per week. What conditions your muscles is 'time under tension'. You can accumulate more time under tension with less trauma to your muscles if you keep the intensity high but stop 2-3 reps short of failure and you won't feel trashed after your workouts. Also, don't forget the goal of many of these SB exercises is balance, core activation and good biomechanics.

[Themightierduck]

You do realise this is a hamstring exercise and not a core exercise?

[gxrcix525]

So u just dry hump the air?

[amirhoman]

Thank you for your videos.I am looking forward to work with my swiss ball

[fund4mentcook]

Does this concept of not training to failure also works for other exercises? e.g. bicep curl, bench press? Thanks..

[rockys832]

Hi, I watched all your videos and they are great. However, I have few questions, What is the right size of the swiss ball. my height is 5.10ft, and I got 75 cm ball[domyos], is this the right size.

Also, Im suffering from Ankylosing Spondilitis, affected areas are lowerback, neck and knees. Could you suggest what exercise should be done and what not. Please reply asap. Any other information is greatly appreciated.

[tyciol]

@levler01 Well in this case, I doubt most people could even do 1 rep. I think he just doesn't want muscular failure since it would be dangerous to fall off the ball like that, probably better to fail with a stabler variation (like maybe a leg curl for the hamstrings, squat for glutes, not sure if we should ever go to failure with lower back)

[tyciol]

If we walk this ball out far enough, we have it on the ball of the foot instead of the heel, and I think we can work our calves (gastrocnemius mostly I think since the knee is extended here) very well. Since the resistance is posterior instead of straight down like with a calf raise, I think we get better resistance with less weight. It's like doing a lateral raise with a dumbbell instead of pressing it.

[iseeking]

While doing this exercise, is there a risk of causing injury to the small of the lower back?

[mynaisthebesttheoroc]

what?