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Glutes · Advanced

Exercise Ball One Leg Prone Lower Body Rotation

Unilateral stability-ball plank in which the supported leg sweeps through a controlled hip rotation.

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Exercise overview

Training details

GlutesHamstringsCore

Equipment

Stability Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a high plank with one shin or foot supported on the stability ball and the other leg lifted long behind you.
  2. 02Stack the shoulders over the hands, press the floor away, and brace the trunk with the hips level.
  3. 03Bend the supported knee and sweep the lower body through a small arc while allowing the ball to roll under control.
  4. 04Keep the chest and shoulders square to the floor as the motion comes from the hip and pelvis.
  5. 05Reverse the path to a long plank, complete the repetitions, and then switch supporting legs.

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Variations

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

Related variationProne Twist On Stability Ball

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Alternatives

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

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