Exercise Ball Prone Leg Raise

Setup

1. 01Lie face down with your hips and stomach on the ball.
2. 02Walk the hands forward until they are planted under the shoulders on the floor.
3. 03Let the legs hang together with toes lightly touching the floor.
4. 04Set a neutral neck, eyes on the floor.

Execution

1. 01Squeeze the glutes and raise both legs together until they are level with the torso.
2. 02Pause for a second at the top with the legs straight.
3. 03Lower the legs under control until the toes almost touch the floor.
4. 04Repeat without bouncing off the floor between reps.

Checkpoints

• -The lift stops at body line; the legs do not swing above it.
• -Knees stay straight or nearly straight throughout.
• -Hands support balance without pushing the torso around.
• -The ball stays quiet under the hips.

Common mistakes

• -Kicking the legs up with momentum.
• -Hyperextending the lower back to lift higher.
• -Bending the knees to make the lever easier without noticing.
• -Letting the ball roll forward during the set.