Exercise Ball Prone Leg Raise
Skip the guesswork: Exercise Ball Prone Leg Raise leans on straightforward equipment demands for muscle you built on purpose.
How to do Exercise Ball Prone Leg Raise
- Lie face down on a mat with your legs extended and your toes resting on top of the stability ball.
- Place your hands on the ground, shoulder-width apart, and engage your core muscles.
- Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Exercise Ball Prone Leg Raise Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.
Common Exercise Ball Prone Leg Raise Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Exercise Ball Prone Leg Raise
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Exercise Ball Prone Leg Raise — Frequently Asked Questions
How do you do the Exercise Ball Prone Leg Raise?
Lie face down on a mat with your legs extended and your toes resting on top of the stability ball. Place your hands on the ground, shoulder-width apart, and engage your core muscles. Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Exercise Ball Prone Leg Raise work?
The Exercise Ball Prone Leg Raise primarily targets the spine. It is classified as a back exercise and is performed with stability Ball.
How many sets and reps of the Exercise Ball Prone Leg Raise should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Exercise Ball Prone Leg Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Exercise Ball Prone Leg Raise?
Try the Weighted Hyperextension (on Stability Ball), Upward Facing Dog or the Lever Back Extension. Each trains the spine with a similar movement pattern, so you can swap based on the equipment you have available.
