Exercise Ball One Leg Prone Lower Body Rotation

Exercise Ball One Leg Prone Lower Body Rotation

Exercise Ball One Leg Prone Lower Body Rotation is an effective workout that targets the lower body muscles, including the glutes, hamstrings, and core. This exercise is performed on an exercise ball and adds an element of instability, which engages the stabilizing muscles and enhances overall balance. During this exercise, the individual lays facedown on the exercise ball with one leg resting on the floor and the other leg extended straight out behind. The arms are positioned on the sides or clasped together beneath the chest for added stability. From this starting position, the individual rotates the lower body to one side while maintaining a straight upper body alignment. The rotation engages the oblique muscles on the sides of the torso and the gluteus muscles, especially on the leg that is lifted off the ground. The movement should be executed in a controlled manner, focusing on engaging the targeted muscles and maintaining proper form throughout the exercise. Exercise Ball One Leg Prone Lower Body Rotation requires a good level of core strength and stability. It can be modified by using a smaller exercise ball or by starting with both legs on the ground before progressing to the single leg variation. Adding resistance such as ankle weights or a resistance band can also increase the intensity. Incorporating this exercise into your fitness routine can help improve lower body strength, stability, and coordination. It is particularly beneficial for athletes involved in sports that require rotational movements, such as golf and tennis players, as well as those looking to strengthen their core and lower body muscles. Remember to always warm up before starting any exercise routine and consult with a fitness professional if you have any specific concerns or limitations.


  • Start by lying face down on an exercise ball with your legs extended behind you.
  • Place your hands on the ground in front of the ball for stability.
  • Engage your core and lift one leg off the ball, keeping it straight.
  • Slowly rotate your leg out to the side as far as you can without pain or discomfort.
  • Rotate your leg back to the starting position in a controlled manner.
  • Repeat the rotation for the desired number of repetitions, then switch legs.
  • Make sure to maintain proper form throughout the exercise by keeping your core engaged and your back straight.

Tips & Tricks

  • Focus on maintaining a stable core throughout the exercise
  • Increase difficulty by using a heavier medicine ball
  • Engage your glutes and hamstrings to initiate the rotational movement
  • Ensure proper form by keeping your back straight and chest lifted
  • Incorporate this exercise into your lower body workout routine to target multiple muscle groups
  • Use controlled, slow movements to prevent injury and maximize muscle engagement
  • Modify the exercise by doing it on a stability ball to challenge your balance
  • Gradually increase the number of repetitions and sets as your strength improves
  • Remember to breathe consistently throughout the exercise
  • Perform a dynamic warm-up before attempting this exercise to prevent muscle strain


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