Exercise Ball One Leg Prone Lower Body Rotation exercise animated demonstration

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Exercise Ball One Leg Prone Lower Body Rotation

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Beginner

target Target Muscle Groups

Primary: Glutes accessibility Upper Legs
Hamstrings Quadriceps Core

fitness_center Equipment

Stability Ball

Category

strength

Mechanic

compound

Cal/min

6.1

Force

push

Exercise Ball One Leg Prone Lower Body Rotation is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.

list_alt Step-by-Step Instructions

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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