Pelvic lift

The aim of the pelvic lift is to improve the strength in the hamstrings and glutes. The execution of this exercises is dependent on the player’s ability to engage their core at the same time as they tense their buttocks, thus creating good muscular support for the back.

Remember!

  • The feet should be pushing down into the ground at the same time as the pelvic lift.
  • The abdominal muscles and glutes must be engaged to give increased stability for the back.

2A. Both feet on the ball

Tense abdominal muscles and glute to give increased stability for the back.

2A. Both feet on the ball

Tense abdominal muscles and glute to give increased stability for the back.

2B. One foot in the ground

Exertion should be felt in the back of the thigh (hamstrings).

2B. One foot in the ground

Exertion should be felt in the back of the thigh (hamstrings).

2C. One foot on the ball

Push the sole of the foot into the ball.

2C. One foot on the ball

Push the sole of the foot into the ball.

2D. With pushoff

Push off with good core control.

2D. With pushoff

Push off with good core control.

2. Working in pairs: Lifted leg

Tighten the abdominal muscles and glute to provide increased stability for the back.

2. Working in pairs: Lifted leg

Tighten the abdominal muscles and glute to provide increased stability for the back.