Exercise Ball Prone Leg Hold
Trains the Glutes.
- Equipment
- An exercise ball
- Mechanic
- Isolation
- Force
- Static
- Level
- Intermediate
How to do it
- Lie face-down over an exercise ball with the hips on the ball and the hands on the floor in front of it, arms straight.
- Walk the hands forward until the ball is under the hips and the legs hang behind you.
- Squeeze the glutes and lift both legs until they are level with the body, straight and together.
- Hold the position with the trunk braced and the ball still.
- Keep the head in line with the spine and the shoulders down.
- Hold for the chosen time, then lower the legs under control.
Common mistakes
- Lifting the legs above the body. Level with the trunk is the top; higher arches the lower back to hold them.
- Letting the ball roll. The trunk keeps it still; a rolling ball means the hold has become a balancing act on the hands.
- Bending the knees to lift the legs. They stay straight so the glutes lift the whole leg.
- Sagging through the shoulders. The arms are straight and the shoulders pushed down away from the ears.