Exercise Ball Prone Leg Raise

The exercise ball prone leg raise is performed by lying face down with your legs extended and toes resting on a stability ball. You lift your legs using your lower back and glutes, targeting the spine and core stabilizers.

Quick Facts

How to Do Exercise Ball Prone Leg Raise

Follow these step-by-step instructions to perform Exercise Ball Prone Leg Raise with proper form and technique.

1. Lie face down on a mat with your legs extended and your toes resting on top of the stability ball.
2. Place your hands on the ground, shoulder-width apart, and engage your core muscles.
3. Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible.
4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Exercise Ball Prone Leg Raise targets helps you integrate it effectively into your training program.

Benefits of Exercise Ball Prone Leg Raise

Incorporating Exercise Ball Prone Leg Raise into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Spine Development: Exercise Ball Prone Leg Raise directly targets and strengthens the Spine, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Abdominals and Glutes, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Exercise Ball Prone Leg Raise build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Exercise Ball Prone Leg Raise safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Exercise Ball Prone Leg Raise, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Spine and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Spine typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Exercise Ball Prone Leg Raise, track these metrics during your workouts: