Exercise Ball Prone Leg Raise Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Stability ball
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Gluteus Maximus, Pectoralis Major Sternal Head, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Prone Leg Lift on Stability Ball
How to: Exercise Ball Prone Leg Raise
- Lie face down on a stability ball with your feet hip-width apart.
- Extend your arms out in front of you, palms down.
- Keeping your legs extended, lift both legs towards the ceiling while engaging your core.
- Hold for a moment at the top, then lower them back down slowly without touching the ground.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not engaging the core properly.
- Using momentum to lift the legs instead of controlled movement.
- Letting the back sag instead of maintaining a straight line.
Modifications
- Perform the exercise without the stability ball for a reduced challenge.
- Reduce the range of motion by lifting the legs only slightly.
Tips
- Engage your core throughout the movement to stabilize your body.
- Ensure your back is straight while lifting the legs to avoid any strain.
- Use the stability ball to enhance balance and engage more muscles.
Exercise Ball Prone Leg Raise Alternatives
Tags
back
core
strength
stability ball
erector spinae
fitness