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.
Variations of Exercise Ball Prone Leg Raise
Exercise Ball Lower Back Prone Stretch
Target your lower back and latissimus dorsi with this gentle prone stretch using an exercise ball.
Exercise Ball Lat Stretch
Deeply stretch your latissimus dorsi muscles with an exercise ball. Improve upper body flexibility, posture, and reduce back stiffness effectively.
Exercise Ball Lying Side Lat Stretch
Deeply stretch your latissimus dorsi and improve spinal mobility with this exercise ball side lat stretch.
Exercise Ball Hug
Stretch your erector spinae and decompress your spine with the Exercise Ball Hug. Gently round your back over a stability ball to relieve tension and
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.
Save Exercise Ball Prone Leg Raise to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Exercise Ball Prone Leg Raise
- 1Setup
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.
- 2Setup
Extend your legs straight behind you, feet together, with toes lightly touching the floor or hovering just above it, maintaining a neutral spine.
- 3
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.
- 4
Hold this peak contraction briefly, focusing on squeezing your glutes and the muscles along your spine.
- 5
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.
In the Ellim app, Exercise Ball Prone Leg Raise unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train exercise ball prone leg raise?
Get Ellim — FreeFrequently Asked Questions
What muscles does Exercise Ball Prone Leg Raise work?
Is Exercise Ball Prone Leg Raise good for beginners?
What equipment do I need for Exercise Ball Prone Leg Raise?
What are the best tips for Exercise Ball Prone Leg Raise?
What are common mistakes when doing Exercise Ball Prone Leg Raise?
Related Exercises
Exercise Ball Lower Back Stretch (Pyramid)
Gently stretch your latissimus dorsi and lower back using an exercise ball. This passive stretch helps improve flexibility and relieve tension.
Exercise Ball Back Extension With Rotation
Strengthen your lower back and obliques with the Exercise Ball Back Extension With Rotation.
Exercise Ball Back Extension With Hands Behind Head
Strengthen your erector spinae and glutes with the Exercise Ball Back Extension. Safely improve posture and core stability by lifting your torso on a
Exercise Ball Back Extension With Arms Extended
Strengthen your lower back with the Exercise Ball Back Extension. This movement targets the erector spinae, improving posture and core stability.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track every rep of Exercise Ball Prone Leg Raise.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free