Leg Lower with Ball Squeeze

Instructions

1. Lie on your back with both legs lifted toward the ceiling.

2. Place a small ball between your heels.

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

4. Keep your knees as straight as you can while maintaining control.

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

6. Slowly lower both legs toward the floor at the same time.

7. Keep squeezing the ball and keep both legs as even as possible as they move down.

8. Pause briefly at the bottom of the movement.

9. 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 bend your knees more than the exercise allows.

• Do not let one leg drop faster than the other.

• 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 inner thighs and hamstrings working because of the ball squeeze.

• The goal is to keep your trunk steady while both 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.