exercise ball one leg prone lower body rotation
exercise ball one leg prone lower body rotation — highlighted muscle: glutes

Muscles worked

glutes, hamstrings, quadriceps, core

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exercise ball one leg prone lower body rotation

Body part
upper legs
Equipment
stability ball
Target muscle
glutes
Muscle group
hamstrings

Secondary muscles

hamstringsquadricepscore

How to perform it

  1. 1

    Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.

  2. 2

    Place your hands on the ground in front of you for support.

  3. 3

    Engage your glutes and core muscles to stabilize your body.

  4. 4

    Slowly lift one leg off the ground, keeping it straight and parallel to the floor.

  5. 5

    Rotate your leg outward, away from your body, while keeping your hips and upper body stable.

  6. 6

    Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.

  7. 7

    Repeat the rotation with the other leg.

  8. 8

    Continue alternating legs for the desired number of repetitions.

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