How to do the Exercise Ball Prone Leg Raise
Exercise Ball Prone Leg Raise is a beginner single-joint isolation pushing exercise targeting the Spine in the Back region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Abdominals and Glutes.
Exercise Ball Prone Leg Raise demonstration · © GymiaFit
Exercise Ball Prone Leg Raise at a glance
- Primary muscles
- Spine
- Secondary muscles
- Abdominals, Glutes
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Exercise Ball Prone Leg Raise step by step
- 1Lie face down on a mat with your legs extended and your toes resting on top of the stability ball.
- 2Place your hands on the ground, shoulder-width apart, and engage your core muscles.
- 3Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Exercise Ball Prone Leg Raise — questions
What muscles does the Exercise Ball Prone Leg Raise work?
The Exercise Ball Prone Leg Raise primarily targets the Spine. It also recruits the Abdominals, Glutes as secondary movers.
What equipment do I need for the Exercise Ball Prone Leg Raise?
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 Prone Leg Raise 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 Prone Leg Raise?
Back Extension On Exercise Ball, Exercise Ball Back Extension With Arms Extended, Exercise Ball Back Extension With Hands Behind Head 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 Prone Leg Raise 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.