Reverse Ball Bridge

Teaching points

• Lay on the floor on your back with your arms on the floor by your sides
  
  
• Raise your legs so your calfs are supported on the ball
  
  
• Raise the buttocks off the floor until there is a striaght line between the shoulders (on the floor) and ankles (on the ball)
  
  
• Hold for up to 5 seconds and return to the floor

Variations and progressions

• To increase the difficulty, raise one leg up, just off the ball and perform the exercise using the other leg only

Muscles worked

• Gluteus maximus
  
  
• Biceps femoris
  
  
• Semimembranosus
  
  
• Semitendinosus

Alternative exercises

• Swiss ball bridge
  
  
• Bridge using body weight
  
  
• Hip extension
  
  
• Hip extension with a resistance band

Related injuries

• Hamstring strains
  
  
• Hamstring origin tendinitis
  
  
• Contusion