Legs and Hips
1.
Back Wall Slides - 2 Legs
Starting
Position-
Place the ball against the wall and centered at the belt line; step forward
12-14 inches, keeping your feet at about a shoulder width stance.
Movement
Description- Keeping
the back straight, squat down until the knees reach a 90 degree angle. Extend
the legs to return to the upright starting position.
Variations-
a Use one leg
b. One-leg with the free leg extended
c. Dumbbell external resistance: hold dumbbell’s at your sides, or at
shoulder level.
Starting
Position-
Place the ball against the wall and centered at the belt line. Step backward to
allow for a comfortable forward lean (~ 65 - 70 degrees).
Movement
Description-
Standing on your tip-toes with a shoulder width stance, squat down allowing your
hips to move backward. During the movement, stand on the balls of your feet
keeping your ankles bent at 90 degrees. Arms should hang down to your sides, or
grab the ball for extra stability.
Variations-
a. Use one leg
b. Dumbbell external resistance: Hold dumbbell’s at your sides, or at
shoulder level.
3.
Lateral Wall Slides - 2 Legs
Starting
Position-
Place the ball against the wall just above the belt line; step sideways to allow
a body lean of about 70 degrees. Keep both feet together with the arm closest to
the ball held straight ahead and horizontal to the floor.
Movement
Description-
Squat down as far as your range of motion and/or strength will allow. Return to
the starting position.
Variations-
a. One leg, outside leg
b. One leg, inside leg
c. Dumbbell external resistance: Hold dumbbell’s at your sides or at
shoulder level.
4.
One-Leg Stability Ball Squat with Stationary Support
Starting
Position-
Stand upright with one leg on the ground and the opposite leg supported by the
ball.
Movement
Description-
Slowly flex the ground-based leg while extending the supported leg (this will
require a slight forward lean of the torso). Return to the upright starting
position by extending the ground-based leg.
* As your strength increases, use a larger sized ball to increase the flexibility demands of the supported leg.
5.
One Leg Squat with Mobility
Starting
Position-
Stand upright with one leg on the ground and the opposite supported by the ball.
The hip of the supported leg should be flexed slightly, with the toes on the
ball.
Movement
Description-
Slowly bend down with the ground-based leg while extending the supported leg
(this will require a forward lean of the torso), the ball should roll from the
toes to the shin of the supported leg. Return to the starting position by
standing up with the ground-based leg, returning contact to the toes of the
supported leg.
Variations-
a. One leg squat with mobility and an anterior reach (produces a greater
stretch
of the hip extensors of the ground-based leg).
b. Dumbbell external resistance: Hold dumbbell’s at your sides.
6.
Lateral One Leg Squat
Starting
Position-
Stand upright with one foot on the ground and the opposite leg abducted and
resting on the ball.
Movement
Description-
Slowly bend down with the ground-based leg to a half-squat depth (actual depth
will depend on the individual’s ROM). The knee of the supported leg remains
extended throughout the movement. Return to the starting position by standing up
with the ground-based leg.
Variations-
Dumbbell external resistance: Hold dumbbell in the hand of the side of the
supported leg, let hang in front of you; during the lowering phase, you can
lower the dumbbell in front of the body or past the outside leg.
7.
Lateral One Leg Squat with Mobility
Starting
Position-
Stand upright with one foot on the ground and the opposite leg supported on the
ball (the hip and knee of the supported leg should be flexed to a 90 degree
angle).
Movement
Description-
Slowly bend down with the ground-based leg while abducting and extending the hip
and knee of the supported leg. Return to the starting position by standing up
with ground-based leg while bringing the supported leg back to the starting
position.
Variations-
a. Lateral one leg squats with mobility circles (while in the “down”
position with the supported hip and knee extended, perform circles, X’s,
figure 8’s or random patterns with that leg).
8.
Prone Two Leg Extension
Starting
Position-
Begin by resting your forearms on the ground in a prone position, while placing
your feet on the ball. Keep your entire body straight.
Movement
Description-
Slowly flex your hips and knees until the knees almost touch the ground. Return
to the starting position by straightening your legs completely, paying strict
attention to keeping your body completely straight.
Variations-
a. Prone one leg extension
b. Prone one leg extension on your toes
9.
Supine Two-Leg Curls
Starting
Position-
Lie in a prone position by supporting your upper body on your shoulders and arms
held out to the sides. Place your heels on the top of the ball, keeping your
legs completely straight.
Movement
Description-
Slowly bend your legs while keeping your torso in the starting position. Return
to the starting position by extending your legs.
Variations-
a. Supine one-leg curl
b. Supine one-leg curl with mobility (alternate flexion and extension with each leg).
10.
Large Stability Ball Leg Presses with Two Legs
Starting
Position-
Begin by lying against a large stability ball (about a 45 degree angle). Feet
should be flat on the ground and at shoulder width, and hands placed on the
hips.
Movement
Description-
Slowly bend the legs until they form a 90 degree angle. Return to the starting
position by extending the legs completely.
Variations-
a. Large stability ball leg presses on two-legs with mobility (rock back
on your heels at the top of the movement).
b. Use one leg
c. One-leg with mobility (on heel)
d. One/two legs using a 45 degree angled box
e. One/two legs on the edge of a bench platform
f. External resistance: use a rubber cord