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Exercise ball one leg prone lower body rotation
Intermediate
Exercise ball one leg prone lower body rotation is a isolation exercise for the glutes, also working the hamstrings, quads, and abs.
Trained one side at a time.
What it works
Primary muscle
Glutes
Also works
HamstringsQuadsAbs
- Equipment
- Other
- Movement
- Core
- Type
- Isolation
- Logged as
- Reps
- Suggested rest
- 1 min
How to do it
- 1Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
- 2Place your hands on the ground in front of you for support.
- 3Engage your glutes and core muscles to stabilize your body.
- 4Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
- 5Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
- 6Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
- 7Repeat the rotation with the other leg.
- 8Continue alternating legs for the desired number of repetitions.
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