Animated GIF · Available via API
gif_boxExercise Ball Prone Leg Raise
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Stability BallCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Exercise Ball Prone Leg Raise is a beginner single-joint isolation pushing exercise targeting the Spine in the Back region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Abdominals and Glutes.
list_alt Step-by-Step Instructions
Lie face down on a mat with your legs extended and your toes resting on top of the stability ball.
Place your hands on the ground, shoulder-width apart, and engage your core muscles.
Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible.
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Spine — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Exercise Ball Prone Leg Raise is classified as a Beginner strength exercise, so beginners and anyone new to training Back can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Back movements in a balanced routine.
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