Swiss Ball Leg Curls
Description
This is a great exercise that can be done with little equipment. All that is required is an exercise ball. Since the movement requires a lot of stability and balance, beginners may find it difficult to execute due to their lack of body awareness.
Execution
- Lie with your back to the ground and place your heels on top of the center of the exercise ball. Position arms straight out to the sides. (Your body position should be similar to the letter T)
- Squeeze buttocks and raise hips off the ground until an alignment is reached between your ankles, knees and hips.
- Exhale, flex knees and draw heels towards you. The ball will also roll in your direction.
- Inhale, extend legs and return to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Increasing the size of the exercise ball will increase the range of motion and the need for balance which makes the movement more difficult.
Moving the arms closer to the sides from the T position will also increase the demand for additional stability and balance.
If a partner is available, additional resistance can be added by wrapping a resistance band around the feet and getting your partner to pull and increase the resistance.
Raising one leg and performing the movement with the other, will increase both the resistance the need for stability and balance.
Lateral Wall Squats
Description
The lateral swiss ball squat is commonly implemented into sport specific programs due to the functional strength it develops within the quadriceps, hamstrings and glutes. Due to the similarities between the lateral squat exercise and the stopping, cutting and the lateral actions used in sport, the incorporation of this exercise will get you one step closer to your athletic related goals. Keep in mind that this exercises is fairly complex and beginners will have a very difficult time executing it properly.
Execution
- While standing sideways, position an exercise at elbow height between yourself and the wall. Lean into it at a 45 degree angle, remove inner foot from the ground and allow outer leg to support the majority of your body weight.
- Inhale and while leaning against the ball, bend your outside/support leg just shy of a 90 degree angle. Throughout the movement, ensure that your shoulders and hips remain as square as possible.
- Exhale, extend leg and drive yourself back up to starting position by using the ball as a support base.
- Repeat until the desired number of repetitions are completed.
- Switch legs and repeat.