Lower back exercise · stability ball
Exercise Ball Prone Leg Raise
The exercise ball prone leg raise is a stability ball exercise that targets the lower back (spinal erectors), with the abdominals and glutes assisting.
- Target muscle
- Spine
- Also works
- Abdominals, glutes
- Equipment
- Stability ball
- Body part
- Back
How to do the exercise ball prone leg raise
- Lie face down on a mat with your legs extended and your toes resting on top of the stability ball.
- Place your hands on the ground, shoulder-width apart, and engage your core muscles.
- Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat 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 lower back (spinal erectors). The abdominals and glutes work as secondary muscles. See all lower back exercises or every stability ball exercise.
