Exercise guide · Intermediate · Balance

Exercise Ball One Leg Prone Lower Body Rotation: How to Do It & Muscles Worked

This exercise involves lying face down on a stability ball and performing one-leg lower body rotations, targeting the glutes and engaging the core for stabilization.

Primary muscles
Glutes
Equipment
Stability Ball
Level · type
Intermediate · Balance
Demonstration of the exercise ball one leg prone lower body rotation
Front view: muscles worked by the exercise ball one leg prone lower body rotation. Primary: glutes. Secondary: quads, hamstrings, abs and obliques.
Back view: muscles worked by the exercise ball one leg prone lower body rotation. Primary: glutes. Secondary: quads, hamstrings, abs and obliques.
Primary Secondary

How to do the exercise ball one leg prone lower body rotation

  1. Step 1: Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
  2. Step 2: Place your hands on the ground in front of you for support.
  3. Step 3: Engage your glutes and core muscles to stabilize your body.
  4. Step 4: Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
  5. Step 5: Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
  6. Step 6: Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
  7. Step 7: Repeat the rotation with the other leg.
  8. Step 8: Continue alternating legs for the desired number of repetitions.

Exercise Ball One Leg Prone Lower Body Rotation alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.