Thigh flexion with a Swiss ball is a multi-joint exercise to improve the balance, strength endurance and shape of the back thigh muscles. To do this you will need a Swiss ball and a training mat. Its level of difficulty is moderate and anyone training with at least a few weeks of experience in ball exercises can cope. Compared to the isolated hip flexion of a machine , the use of a Swiss ball offers the possibility for a wider load on the muscles, which includes many stabilizing and supporting muscle groups:
Main muscle groups
- posterior thigh muscles (Biceps femoris, Semitendinosus, Semimembranosus);
Supporting muscle groups
- long spinal muscles;
- closing thigh muscles (Adductors, Gracialis);
- sewing muscle (Sartorius);
- gluteal muscles (Gluteus maximus, Gluteus medius, Gluteus minimus);
- oblique abdominal muscles (Obeliques, Transverse abdominis);
- rectus abdominis (Rectus abdominis);
- posterior shoulder heads (Deltoid posterior).
Exercise is not recommended for people with disc herniations and spinal deformities . People with problematic knees should also avoid movement. If you are overweight, it is better to focus on machines.
According to the technique of execution:
- folding with two legs – standard technique
- one-leg folding – 100% increased intensity, much more difficult balance
- Place the mat on the floor and place the ball at one end.
- Take off your shoes and lie on your back, spread your arms out to the sides of the floor.
- Raise your legs, resting your heels together in the center of the ball.
- Lift your pelvis until your body is in a straight line: shoulders-pelvis-knees-heels.
- Pull the ball with your heels, bending your knees and transferring your weight to the ball.
- Stop the movement when you bend your legs at the knees and the ball moves towards you, with your feet completely on its surface.
- Release to executive position 1. or preparation position 3. and repeat.
- do not allow the ball to move sideways
- after each repetition when you return the ball to position 3, adjust the heel comfortably, as the ball may have shifted
- do not bend your back, keep it straight
Thigh flexion with a Swiss ball can be used by people aimed at improving the ability to balance and coordinate, as well as improve strength endurance and tone of the back thigh muscles.