Glutes exercise · stability ball
Exercise Ball One Leg Prone Lower Body Rotation
The exercise ball one leg prone lower body rotation is a stability ball exercise that targets the glutes, with the hamstrings, quadriceps and core assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps, core
- Equipment
- Stability ball
- Body part
- Upper legs
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings, quadriceps and core work as secondary muscles. See all glute exercises or every stability ball exercise.
