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Single-Leg Swiss Ball Hip Raise And Leg Curl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Leg Swiss Ball Hip Raise And Leg Curl strengthen your glutes and hamstrings. Using a Swiss ball in this exercise engages your core actively.
Exercise Instructions
-
Step 1
Lie on your back with your calves and back of your heels resting on the Swiss ball. Raise your hips off the floor in a straight line from your feet to your shoulders. -
Step 2
Lift one leg off the ball so that it is approximately perpendicular to the floor with the knee extended. Bend your working knee to roll the ball towards you until it touches your buttocks. Return the ball to its original position.
Muscle Groups
Single-Leg Swiss Ball Hip Raise And Leg Curl targets Abs, Glutes, Hamstrings, Hips as seen below.
Exercise Tips
- Squeeze your glutes at the top of each rep.
- Pull in the press and prepare the body during the exercise.
- Keep your body straight at the top of the exercise. Avoid sagging hips.
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Advanced
Hip Raise With Feet On Swiss Ball
Beginner
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