Beginner
EXERCISE BALL ONE LEG PRONE LOWER BODY ROTATION
Upper legs
Body Part
Glutes
Target Muscle
Stability ball
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
2
Step:2 Place your hands on the ground in front of you for support.
3
Step:3 Engage your glutes and core muscles to stabilize your body.
4
Step:4 Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
5
Step:5 Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
6
Step:6 Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
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Step:7 Repeat the rotation with the other leg.
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Step:8 Continue alternating legs for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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