North Carolina State University Athletics
Ball Bridge and Leg Curl
11/2/2005 12:00:00 AM | Pack Athletics
Stability Ball Bridge
The stability ball bridge is used to develop lower back and core strength and stability. You perform the exercise by laying on your back with the arms straight out from your body with the palms down. Both heels are placed on the top of a stability ball (sometimes refered to as a physio ball). With the arms on the floor and the heels on the top of the ball, you raise your hips up off the floor as high as possible and hold there for about a two count, then lower the hips back to the floor. Sets of 10 to 12 repetitions work well. During the set you must maintain good control of the ball and keep it from rolling out from under the heels. If a stability ball is not available, you can place your heels on a bench or a chair seat and do the bridging exercise. You'll still get some good low back and core strength, you just won't get the added benefit of that you get from having to stabilize the ball during the exercise. Below are photos showing the start, midway, and finish position for 1 repetition using a stability ball.
 Ball Bridge Start position |
 Ball Bridge Midway position |
 Ball Bridge Finish |
Stability Ball Leg Curl
To perform stability ball leg curls you get to the midway position of the stability ball bridge exercise and hold there. That's the starting point for this exercise. While keeping you hips as high as possible, you drive your heels into the ball and perform a leg curl rolling the ball toward you body. Get as much movement as you can, then roll the ball back out to the starting position still keeping you hips as high as possible to complete that repetition. Continue the exercise for 10 to 12 repetitions keeping the hips up for the entire set. If a stability ball is not available, substitute with straight leg deadlifts. Below are photos showing the start, midway, and finish position for 1 repetition of stability ball leg curls.
 Leg Curl Start position |
 Leg Curl Midway position |
 Leg Curl Finish |
Perform these exercises together by doing 10 to 12 ball bridges, hold in the bridge position following the last repetition of the bridges and perform 10-12 of the leg curls.
