Ball Hamstring Bridge

Ball Bridge for Hamstrings & Glutes

Place your feet up on a stability ball or you can use the seat of a chair if you want a little less challenge. Place your hands either across your chest or on the floor if you need some help with stabilizing. Tighten your tummy muscles, then lift your hips up in the air until your body is straight like a plank from heels to shoulders. Hold position 2-5 seconds, then lower and repeat. For additional challenge, try to maintain this alignment while you lift one leg off the chair or ball. Your goal is to be able to lift the leg without losing stability or good body alignment. Initially you may not be able to lift your leg, but with time and practice you should be able to.