Single Leg Extension (on stability ball)

Single Leg Extension (on stability ball)

The Single Leg Extension on a stability ball is an excellent exercise to strengthen and tone your lower body, particularly targeting your quadriceps muscles. This exercise also helps enhance your stability and balance. By performing this exercise on a stability ball, you engage your core muscles, adding an extra challenge to your workout. During the Single Leg Extension, you'll lie face-up on a stability ball, engaging your core to maintain balance and stability. You'll extend one leg at a time, lifting it towards the ceiling while keeping your other foot planted firmly on the ground. As you extend your leg, you'll feel a deep contraction in your quadriceps muscles, helping to sculpt and tone them over time. Adding the stability ball to this exercise forces you to engage your core muscles, including your abs and lower back, to maintain balance throughout the movement. This helps improve your overall stability, coordination, and body awareness. By focusing on one leg at a time, you also address any muscle imbalances that may exist between your left and right sides. It's worth noting that the Single Leg Extension on a stability ball requires proper technique and control. Be sure to maintain a stable position on the ball and avoid allowing your hips to sag or twist during the exercise. Keep your movements slow and controlled, and breathe consistently throughout the exercise. Incorporating the Single Leg Extension on a stability ball into your workout routine can help you sculpt stronger, more defined quadriceps muscles while improving your overall balance and stability. Consider adding this exercise to your leg day routine or as part of a full-body workout for greater benefits. Remember to consult with a fitness professional to ensure proper form and technique to maximize your results. Lace up your shoes, grab a stability ball, and get ready to take your lower body workout up a notch with the Single Leg Extension.


  • Sit on a stability ball with your feet flat on the floor and knees bent at a 90-degree angle.
  • Extend one leg out in front of you, keeping it straight.
  • Engage your core and slowly lift your extended leg up until it is parallel to the floor.
  • Pause for a second at the top of the movement.
  • Slowly lower your leg back to the starting position.
  • Repeat the movement with the other leg.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire exercise to maintain stability and promote proper posture.
  • Focus on squeezing your quadriceps at the top of the movement to fully activate the muscles.
  • Start with a lighter resistance and gradually increase as you progress to challenge your muscles.
  • Use a stable surface or wall for support if needed, especially if you're new to this exercise.
  • Maintain a slow and controlled movement, avoiding any jerky or swinging motions.
  • If using a stability ball, choose one that allows for proper alignment of your body and provides enough stability for this exercise.
  • Ensure that your knee stays aligned with your toes and doesn't move inward or outward during the movement.
  • Perform this exercise in front of a mirror to monitor your form and make adjustments if necessary.
  • Listen to your body and take breaks if you feel any discomfort or pain.
  • Consider incorporating stretching exercises for your hamstrings and hip flexors to improve flexibility and range of motion.


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