How to do the Exercise Ball One Leg Prone Lower Body Rotation
Exercise Ball One Leg Prone Lower Body Rotation is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Exercise Ball One Leg Prone Lower Body Rotation demonstration · © GymiaFit
Exercise Ball One Leg Prone Lower Body Rotation at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Core
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Exercise Ball One Leg Prone Lower Body Rotation step by step
- 1Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
- 2Place your hands on the ground in front of you for support.
- 3Engage your glutes and core muscles to stabilize your body.
- 4Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
- 5Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
- 6Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
- 7Repeat the rotation with the other leg.
- 8Continue alternating legs for the desired number of repetitions.
Exercise Ball One Leg Prone Lower Body Rotation — questions
What muscles does the Exercise Ball One Leg Prone Lower Body Rotation work?
The Exercise Ball One Leg Prone Lower Body Rotation primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Core as secondary movers.
What equipment do I need for the Exercise Ball One Leg Prone Lower Body Rotation?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball One Leg Prone Lower Body Rotation suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball One Leg Prone Lower Body Rotation?
Exercise Ball Hip Flexor Stretch, Reverse Hyper Extension (on Stability Ball), Arms Apart Circular Toe Touch (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball One Leg Prone Lower Body Rotation demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.