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Stability Ball Leg Raise
Supine core exercise using a stability ball squeezed between the feet to raise straight legs toward the ceiling, targeting lower abs and hip flexors for enhanced core stability, strength, and coordination through added instability.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Adductors
4/10Adductor Longus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back on a mat with legs extended. Secure the stability ball between your ankles by squeezing it firmly, and place hands palms down beside your torso.
- Brace your core to press lower back into the floor.
- Slowly raise straight legs toward the ceiling by flexing hips, keeping the ball in place.
- Lift until legs are vertical or slightly past perpendicular over hips.
- Control the descent, lowering legs slowly toward the floor.
- Stop just before the ball touches the ground to maintain tension.
- Repeat for desired repetitions.
Coaching Tips
Form Cues
- Keep lower back flat.
- Squeeze the ball tightly.
- Control the lowering phase.
- Engage core throughout.
- Avoid swinging legs.
Breathing
Inhale as you lower your legs, exhale as you raise them while bracing your core.
Tempo
3-0-2
Range of Motion
Raise legs from floor to vertical position above hips; lower to 2-3 inches above floor without arching back.
Safety
Safety Notes
- Stop if lower back arches or you feel strain.
- Choose ball size matching your height for proper form.
- Avoid if experiencing acute lower back or hip pain.
Spotting
No spotting required; perform in open space with mat for comfort.
Common Mistakes
- Arching lower back during descent.
- Using momentum to lift legs.
- Letting ball slip from feet.
- Not fully extending legs.
When to Avoid
- Acute lower back pain
- Hip flexor strain
Flexibility Needed
- Adequate hip flexion range (to 90 degrees)
- Ankle mobility to grip ball
Build Up First
- Basic core bracing ability
- Familiarity with standard leg raises
Also known as
Swiss Ball Leg Raise, Exercise Ball Leg Lift, Stability Ball Double Leg Raise
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