TETSUExercise Ball One Leg Prone Lower Body Rotation
The Exercise Ball One Leg Prone Lower Body Rotation is a stability ball exercise for the upper legs that primarily targets the glutes, with the hamstrings, quadriceps and core assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Exercise Ball One Leg Prone Lower Body Rotation
- Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
- Place your hands on the ground in front of you for support.
- Engage your glutes and core muscles to stabilize your body.
- Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
- Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
- Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
- Repeat the rotation with the other leg.
- Continue alternating legs for the desired number of repetitions.
Common questions
What muscles does the Exercise Ball One Leg Prone Lower Body Rotation work?
The Exercise Ball One Leg Prone Lower Body Rotation primarily targets the glutes. The hamstrings, quadriceps and core work as supporting muscles.
What equipment do I need for the Exercise Ball One Leg Prone Lower Body Rotation?
You need a stability ball to perform the Exercise Ball One Leg Prone Lower Body Rotation.
How many sets and reps of the Exercise Ball One Leg Prone Lower Body Rotation should I do?
Do 2 to 3 sets of 10 to 15 slow, controlled reps per side of the Exercise Ball One Leg Prone Lower Body Rotation, typically as part of a warm-up. Range of motion matters more than speed or load.
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