Exercise Ball Prone Leg Raise
Strengthen your glutes, hamstrings, and lower back with the Exercise Ball Prone Leg Raise. Improve posterior chain strength and stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Exercise Ball Prone Leg Raise
Exercise Ball Lower Back Prone Stretch
Back · Latissimus Dorsi · Stability ball
Exercise Ball Lat Stretch
Back · Latissimus Dorsi · Stability ball
Exercise Ball Lying Side Lat Stretch
Back · Latissimus Dorsi · Stability ball
Exercise Ball Hug
Back · Erector Spinae · Stability ball
Description
A lower body exercise that focuses on strengthening the glutes and hamstrings. The user lies face down on an exercise ball and raises their legs up and down.
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How to do Exercise Ball Prone Leg Raise
- 01Setup
Lie prone on a stability ball with your hips centered and abdomen supported. Place your hands on the floor in front of the ball for balance.
- 02Setup
Extend your legs straight behind you, feet together, with toes lightly touching the floor or hovering just above it, maintaining a neutral spine.
- 03
Engage your glutes and lower back to slowly raise both legs simultaneously until they are in line with your torso, forming a straight line from head to heels. Exhale as you lift.
- 04
Hold this peak contraction briefly, focusing on squeezing your glutes and the muscles along your spine.
- 05
Inhale as you slowly lower your legs back to the starting position with control, avoiding dropping them quickly.
Tips
- Maintain a neutral spine throughout the movement to protect your lower back and maximize glute activation.
- Control the movement both on the way up and down; avoid using momentum to lift your legs, focusing on muscular engagement.
- Adjust your position on the ball: moving further forward increases the leverage and makes the exercise harder, while moving back makes it easier.
- Keep your core engaged by bracing your abdominal muscles to stabilize your torso and prevent excessive arching in your lower back.
Common mistakes
- Arching the lower back excessively: Avoid hyperextending your lumbar spine by keeping your core tight and only raising your legs to torso height.
- Using momentum: Prevent swinging your legs up by performing the movement slowly and with control, focusing on muscle contraction rather than speed.
- Letting hips sink too low: Keep your hips pressed into the ball to maintain stability and proper leverage for effective leg elevation.
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Get Ellim — FreeQuestions
What muscles does Exercise Ball Prone Leg Raise work?
Exercise Ball Prone Leg Raise primarily targets Erector Spinae, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head.
Is Exercise Ball Prone Leg Raise good for beginners?
Exercise Ball Prone Leg Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Exercise Ball Prone Leg Raise?
You need Stability ball to perform Exercise Ball Prone Leg Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Exercise Ball Prone Leg Raise?
Maintain a neutral spine throughout the movement to protect your lower back and maximize glute activation. Control the movement both on the way up and down; avoid using momentum to lift your legs, focusing on muscular engagement. Adjust your position on the ball: moving further forward increases the leverage and makes the exercise harder, while moving back makes it easier. Keep your core engaged by bracing your abdominal muscles to stabilize your torso and prevent excessive arching in your lower back.
What are common mistakes when doing Exercise Ball Prone Leg Raise?
Arching the lower back excessively: Avoid hyperextending your lumbar spine by keeping your core tight and only raising your legs to torso height. Using momentum: Prevent swinging your legs up by performing the movement slowly and with control, focusing on muscle contraction rather than speed. Letting hips sink too low: Keep your hips pressed into the ball to maintain stability and proper leverage for effective leg elevation.
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Free · iPhone only · Available on the App Store