Exercise Ball One Leg Prone Lower Body Rotation
Improve hip mobility and core stability with this balance-demanding rotation on a stability ball.
Description
An exercise that involves balancing on an exercise ball while rotating the lower body.
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How to Do Exercise Ball One Leg Prone Lower Body Rotation
- 1Setup
Lie face down on a stability ball with your hands on the floor and hips centered on the ball. Extend both legs behind you.
- 2Setup
Lift one leg off the floor slightly while keeping the other leg on the ball for support.
- 3
Slowly rotate your lower body by turning your hips to one side, keeping your upper body stable and hands planted.
- 4
Return to center with control, then rotate to the opposite side. Maintain balance throughout.
Tips
- Engage your deep core muscles before initiating rotation to protect your spine and maintain balance.
- Keep the rotation range small and controlled — this is a stability exercise, not a power movement.
- Press firmly into the floor with your hands to create a stable anchor for your upper body.
Common Mistakes
- ×Rotating too quickly causes loss of balance; move slowly and deliberately through each rotation.
- ×Holding your breath reduces core engagement; maintain steady breathing throughout the exercise.
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