Balloon Drill
Expert Advice
Focus on maintaining a neutral spine and avoid arching your back as you perform the exercise to prevent lower back strain.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Place a stability ball between your knees.
- Squeeze the ball with your knees and hold the contraction.
- While maintaining the squeeze, lift your hips off the floor into a bridge position.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Details
Primary
Quads40%
Hamstrings40%
Secondary
Shoulders20%
Equipment
Stability ball
Exercise Type
Strength
