Exercise Ball One Leg Prone Lower Body Rotation

Setup

1. 01Start in a push-up plank with the shin of one leg on top of a stability ball.
2. 02Lift the free leg off the floor or stack it lightly beside the working leg.
3. 03Place hands directly under the shoulders and brace the trunk.
4. 04Set a neutral neck by looking at the floor just ahead of the hands.

Execution

1. 01Slowly rotate the hips and lower body to one side, rolling the ball with the leg.
2. 02Go only as far as you can without the shoulders shifting.
3. 03Rotate back through center and over to the opposite side.
4. 04Continue alternating sides with slow, controlled reps.

Checkpoints

• -Shoulders stay square over the hands while the hips rotate.
• -The trunk stays long; the low back does not sag.
• -The ball rolls smoothly, driven by the hips, not by leg kicks.
• -Breathing stays steady through each rotation.

Common mistakes

• -Letting the hips drop toward the floor mid rotation.
• -Rotating from the shoulders instead of the lower body.
• -Rushing the reps and letting the ball wobble away.
• -Craning the neck up to watch the ball.