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Exercise 1343 · REF lCKm4Rs

Exercise Ball Prone Leg Raise exercise animation

Exercise Ball Prone Leg Raise

Category
Back
Target
Spine

Lying face-down over the ball and raising the legs trains the lower back and glutes to extend the hip against resistance, similar to a back extension but with the ball supporting the torso instead of a bench. It's a good option for anyone building up to weighted hyperextensions who needs a gentler starting point.

How to Do the Exercise Ball Prone Leg Raise

  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

The Exercise Ball Prone Leg Raise primarily targets the Spine, with Abdominals as the primary synergist muscle group, along with the Glutes.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

Don't have stability ball? These target the same spine with different equipment.

Hyperextension Hyperextension Body Weight · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Exercise Ball Prone Leg Raise work?
The Exercise Ball Prone Leg Raise primarily targets the spine, with the abdominals and glutes assisting.
What equipment do I need for the Exercise Ball Prone Leg Raise?
The Exercise Ball Prone Leg Raise is done with a stability ball.
What's a good alternative to the Exercise Ball Prone Leg Raise?
If you don't have access to a stability ball, the Hyperextension targets the same spine using body weight instead.