Leg Curl and Glute Bridge

Exercise Of The Week

Exercise of the day! Glute bridge and Leg Curl with the Physio ball๐Ÿ™Œ๐Ÿ˜ both of these strengthen the hamstring and glute muscles which extend the hip๐Ÿ‘ The trick with both of these is not to let the hips sag, but to get the full use of the glutes by creating a straight line from the knee to the shoulder. You often see people fail to come all the way up at the top and achieve full hip extension. With the Glute bridge you start with your heels digging into the ball knees at 90/90 lying on the floor, push your heels into the ball and squeeze the glutes up until you're in full hip extension. Perform three sets of 10 to 15! For the leg curl lie on the floor with your calves now against the ball. Plank up so your butt is off the floor and you're in a nice tight position with your core engaged. From there curl your heels into your butt, so you're in a position similar to the top of the glute bridge. I also like to do these for 3x15๐Ÿ’ช๐Ÿ’ช If doing these exercises with both legs is not challenging, try them out with one leg, the key is not to let your form break down. This creates a nice challenge because the ball is a moving surface unlike the floor and the foam roller that we demonstrated with a couple weeks ago๐Ÿ‘Œ Try it out and tell us what you think! Tag us #scspineandsport  and help us share our story! #MoveWell #LiveWell #FeelWell #ExerciseOfTheWeek #LegDay #Workout #Rehab