Bicycle Network: Health Matters

Objective

To strengthen hip stabilisers, improves balance, coordination and postural endurance.

Starting Position

Lie on back with feet on ball. Place arms to the side with palms facing up or arms across the chest

Procedure

Extend hips up until ankles, hips and shoulders are aligned by squeezing the glutes.

Coaching Keys

You can vary the degree of difficulty by adjusting the feet on the ball (wider feet and bringing ball to ankles will make the exercise easier) or by positioning the arms to the side or across the chest.

You Should Feel..

Glutes, hamstrings and core.

Progressions

Plus Knee Flexion: As above plus bending the knee to bring the ball towards the body (Figure 13). Keep arms to side of body.

Workload

10 x 10 seconds (build to 20 seconds)

Progression Alternative

2 x 10

For Ride On magazine's complete strength training program, Bicycle Network Victoria members can log into Blink and view the Ride On Library.

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