Beginner
EXERCISE BALL PRONE LEG RAISE
Back
Body Part
Spine
Target Muscle
Stability ball
Equipment
Beginner
Difficulty
Target Muscles
Spine
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie face down on a mat with your legs extended and your toes resting on top of the stability ball.
2
Step:2 Place your hands on the ground, shoulder-width apart, and engage your core muscles.
3
Step:3 Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible.
4
Step:4 Pause for a moment at the top, then slowly lower your legs back down to the starting position.
5
Step:5 Repeat 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
