The straight leg bridge with a double leg curl on the stability ball is an intermediate body weight exercise that includes a balancing element. It works several muscle groups in your lower body. All you need is a stability ball and a mat, if desired. Perform the repetitions slowly and with control to get the most out of this exercise.
Bridge
Lie on your back and rest your lower legs on top of the stability ball. Position your feet about hip-width apart on the ball with your toes pointing up. Place your arms flat on the floor, perpendicular to your torso, with your palms down. Lift your buttocks off the floor until you are a straight line from your ankles to your shoulders. Squeeze your glutes to maintain this position.
Curl
From the bridge position, exhale and pull your heels towards your glutes while lifting your hips. Point your toes forward, away from your body. Continue pulling the ball in until your knees are pointing towards the ceiling and your shoulders, hips and knees are in a straight line. The soles of your feet should rest on the top edge of the ball. Pause for a count then slowly reverse direction back down to the floor.
Muscles Worked
The straight leg bridge with a double leg curl on the stability ball primarily targets your glutes and hamstrings, the muscles on the back of your thigh. The bridge portion emphasizes your glutes and the curl portion emphasizes your hamstrings. Other muscles assist during the exercise, including your lower back, main abs, side abs and calves.
Variations
You can change the intensity of this exercise by adjusting your body position. Place your feet closer together on the ball or move your arms closer to your sides to make it more difficult to balance. Lift one leg off the ball and perform this as a single-leg exercise. This increases the challenge of the balance and strength components. You can also maintain the bridge throughout an entire set, instead of returning to the floor after each repetition.
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