Exercises / Upper legs / Exercise Ball One Leg Prone Lower Body Rotation

Exercise Ball One Leg Prone Lower Body Rotation

Exercise Ball One Leg Prone Lower Body Rotation: step-by-step technique, the muscles it works and a demo clip. Equipment: exercise ball.

Technique demo: Exercise Ball One Leg Prone Lower Body Rotation
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentexercise ball
  • Body partupper legs
Primary muscles
glutes, hamstrings
Secondary muscles
quadriceps, core
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How to do it

  1. Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
  2. Place your hands on the ground in front of you for support.
  3. Engage your glutes and core muscles to stabilize your body.
  4. Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
  5. Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
  6. Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
  7. Repeat the rotation with the other leg.
  8. Continue alternating legs for the desired number of repetitions.

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