Bent Knee Leg Lower With Ball Squeeze

Instructions

1. Lie on your back with your hips and knees bent to about 90 degrees so your legs are in tabletop.

2. Place a ball between your heels.

3. Gently squeeze the ball so it stays in place.

4. Lightly engage your core and gently flatten your low back toward the floor.

5. Start with both knees bent and stacked over your hips.

6. Slowly lower both legs toward the floor while keeping the knees bent.

7. Pause briefly at the bottom of the movement.

8. Bring both legs back up to the starting position with control.

Common Compensations

• Do not let your low back arch off the floor as the legs lower.

• Do not let the ball slip or fall.

• Do not stop squeezing the ball between your heels.

• Do not let the knees separate or drift unevenly.

• Do not lower the legs farther than you can control.

• Do not rush the lowering or return.

• Do not tense your neck or shoulders unnecessarily.

Extra Info

• You should feel this mostly in your lower abdominals and deep core muscles.

• You may also feel your hamstrings and inner thighs working because of the ball squeeze.

• The goal is to keep the trunk steady while the legs lower and return with control.

• A smaller lowering range is completely okay if that helps you keep your low back down.

• You should not feel sharp pain in your low back, hips, or neck.