Foot To Ball
Stand 2-3 feet behind the ball with your feet together. Place your hands on your hips, or straight out from your shoulders for balance assistance.
Lift your left knee towards the ceiling, extend your leg and place your heel on the ball in front of you. Lift your foot off the ball with a straight knee, then bend your knee and put your foot back on the floor.
Rectus femoris, Vastus medialis, Lateralis and intermedius, Gastrocnemius
TIP: Hold onto a wall for support if necessary, but make sure that your weight is centered on your supporting leg instead of leaning towards the wall.
Variations for Foot To Ball
This is a good practice for people of all ability levels. Holding the ball is challenging because you won't be able to use your arms to help you find your balance.
You can hold onto a wall or other fixed object with one hand in order to assist you in balancing.
This will strengthen your hip rotators, your glutes, and your quadriceps and enable you to balance on one leg while the other leg is moving.
A very challenging way to increase your core balance and hip strength.
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