Exercise Ball Prone Leg Raise
Exercise Ball Prone Leg Raise Exercise Description
The Exercise Ball Prone Leg Raise trains controlled hip extension while your trunk stays stable on an unstable surface. With the ball under the pelvis, you lift one straight leg behind you primarily using the gluteus maximus and hamstrings. The abdominals and spinal erectors work isometrically to maintain a neutral spine, and the shoulders/scapular stabilizers support your upper body. Alternating legs adds an anti-rotation demand, keeping the pelvis level and the rib cage stacked over the pelvis. Lift only to the line of your torso—excess height usually comes from lumbar extension rather than the hip. Using the stability ball increases the need for lumbopelvic control compared with floor-based variations, emphasizing smooth, precise movement at the hip without arching the lower back.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Longissimus, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Stability Ball
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Exercise Ball Prone Leg Raise Exercise
‘- Place the stability ball under your hips/lower abdomen; hands on the floor under shoulders, arms long, gaze down.
– Extend both legs straight behind you with toes on the floor; lengthen from head to heels and set a neutral spine.
– Lightly brace your abdominal wall and draw shoulder blades down and back to create a stable base.
– Keep both hip points facing the floor; avoid tilting or rotating the pelvis.
– Squeeze the glute of one leg and lift that straight leg backward into hip extension.
– Stop when your thigh lines up with your torso; do not arch your lower back or let ribs flare.
– Maintain the knee straight and toes pointing down; avoid turning the foot outward.
– Pause briefly with control, then lower the leg until the toes lightly touch the floor.
– Repeat on the other side, moving smoothly and keeping the ball steady beneath your hips.
– Common mistakes: lifting the leg too high, bending the knee, letting hips sway, collapsing through the shoulders, or craning the neck.
Exercise Ball Prone Leg Raise Tips
‘- Place the ball under your hips/lower abdomen with hands under shoulders, arms long, and gaze down.
– Extend both legs straight behind you with toes on the floor, lengthening from head to heels to set a neutral spine.
– Lightly brace your abdominal wall and draw shoulder blades down and back to create a stable base.
– Keep both hip points facing the floor to avoid tilting or rotating the pelvis.
– Initiate the lift by squeezing the glute of the working leg to move into hip extension.
– Stop lifting when your thigh is in line with your torso so the motion stays at the hip, not the lower back.
– Maintain a straight knee and point toes down, avoiding turning the foot outward.
– Pause briefly at the top, then lower until the toes just lightly touch the floor.
– Alternate legs smoothly while keeping the ball steady beneath your hips.
– Avoid lifting the leg too high, bending the knee, letting hips sway, collapsing through the shoulders, or craning the neck.
Exercise Ball Prone Leg Raise Beginner Introduction
The Exercise Ball Prone Leg Raise is a stability-ball hip extension drill that highlights strong glutes and back-of-thigh muscles while the middle of the body stays steady. The pelvis rests on the ball, the hands support the upper body on the floor, and one straight leg travels backward in line with the torso. Because only one leg moves at a time, the waist and hips resist twisting, so the exercise blends strength with control and balance.
This move centers on using the glutes and thighs to lift the leg, while the abs and lower back work statically to hold a long, even spine. The shoulders and upper back contribute by creating a firm base through the arms. The ball’s unstable surface increases the demand on the core compared with similar floor positions, encouraging smooth, deliberate motion rather than big, swinging lifts. The emphasis stays on pure hip movement instead of turning into an exaggerated lower-back arch, making it a precise, controlled option for posterior-chain training.