라이브러리로시작 
끝 
운동 라이브러리
Exercise Ball One-Leg Prone Lower Body Rotation
A prone stability ball drill where one leg rests on the ball and the lower body rotates side to side, training rotary core control and hip mobility.
하체짐볼Anti-rotation / rotation control
주동근
복사근코어
협응근
둔근고관절 굴곡근어깨
장비
짐볼
패턴
Anti-rotation / rotation control
준비 자세
- 01Start in a push-up plank with the shin of one leg on top of a stability ball.
- 02Lift the free leg off the floor or stack it lightly beside the working leg.
- 03Place hands directly under the shoulders and brace the trunk.
- 04Set a neutral neck by looking at the floor just ahead of the hands.
수행
- 01Slowly rotate the hips and lower body to one side, rolling the ball with the leg.
- 02Go only as far as you can without the shoulders shifting.
- 03Rotate back through center and over to the opposite side.
- 04Continue alternating sides with slow, controlled reps.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 slow rotations per side.
- -Place it early in a session as core activation or in a dedicated core block.
- -Regress by keeping both shins on the ball before progressing to one leg.