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Abs · Intermediate

Prone Stability-Ball Balance

Prone stability-ball balance that maintains a long body line while the hands support the floor and both legs extend behind the torso.

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Prone Stability-Ball Balance demonstration

Exercise overview

Training details

AbsGlutesLower BackShoulders

Equipment

Stability Ball

Sets × time

3 × 20 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with your abdomen and hips supported on the center of a stability ball.
  2. 02Place your hands on the floor and walk them forward until your arms are straight and your body is balanced over the ball.
  3. 03Brace your trunk and squeeze your glutes as you extend both legs behind you.
  4. 04Raise your legs until they align with your torso without kicking or overextending your lower back.
  5. 05Hold briefly or lower the legs under control, then walk your hands back carefully to exit.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionReverse Hyper extension (on stability ball)Related variationReverse Hyperextension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteStability Ball Stir-the-PotComparable substituteGlute BridgeComparable substituteHip Thrust

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