How to Do Banded Single Leg Hip Bridge on Ball
No excessive tension in the hip flexors front of hips and or quadriceps front of thighs.
Once the repetitions of one leg is complete, switch legs.
The ability to balance from the Swiss Stability ball on one leg.
Beginning Single Leg Hip Bridge Band
Lie on your back on the Swiss Stability ball with your knees bent, feet flat on the floor, a band around your
thighs just below the knee, and your arms straight and at your sides.
Single Leg Hip Bridge Band Movement
1. Raise 1 leg up and hold at a parallel position, creating tension in the band by squeezing your outer thighs.
2. Raise your pelvis off the ground by squeezing the glute butt, lower back, and hamstring back of the single thigh while breathing out.
3. Hold at the top for 2 seconds before lowering, and maintain tension in band/tubing throughout entire
4. Do not let knees move forward as the pelvis is raising.
5. Lower the pelvis slowly while breathing in.
Single Leg Hip Bridge Band Benefits
Strength definition in the abdominals, lower back, hamstrings back of thighs, glutes butt.
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