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Stability Ball Leg Raise
A supine core exercise using a stability ball held between the ankles to increase leverage and tension. It targets the abs and hip flexors for enhanced core strength and anti-extension stability.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hip Flexors, Abs
Secondary Muscles
Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Abs
8/10Rectus Abdominis, Transverse Abdominis
Adductors
5/10Adductor Magnus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on the floor with your legs straight and the stability ball secured tightly between your ankles. Place your arms flat beside your torso for support, or behind your head for a greater challenge.
- Brace your core tightly to press your lower back flat into the floor.
- Slowly raise your straight legs toward the ceiling by flexing your hips, maintaining ball tension.
- Lift until your hips are vertically stacked or slightly past perpendicular to the floor.
- Slowly lower the legs back toward the floor under full core control.
- Stop just before the stability ball makes contact with the ground and repeat.
Coaching Tips
Form Cues
- Flatten your lower back.
- Squeeze the ball tight.
- Control the descent.
- Move legs slowly.
Breathing
Inhale deeply while bracing the core, and exhale as you raise the legs to ensure maximum core engagement.
Tempo
3-0-1
Range of Motion
Raise legs until hips are fully flexed (perpendicular to torso or slightly beyond); lower until the stability ball is just hovering above the floor.
Safety
Safety Notes
- Stop the descent immediately if your lower back starts to arch off the floor.
- Do not perform this exercise if you have acute lower back or hip flexor pain.
Spotting
Not recommended; focus on maintaining core tension and controlling the range of motion.
Common Mistakes
- Arching the lower back excessively.
- Rushing the eccentric phase.
- Using momentum to lift the legs.
- Allowing the neck to strain.
When to Avoid
- Acute lower back pain or disc issues.
Build Up First
- Competency in maintaining neutral spine during standard Lying Leg Raise.
Also known as
Stability Ball Leg Lift, Leg Raises with Stability Ball
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