SPLYT · Workouts · Routines · Exercises · Tools
Glutes · Stability ball · Intermediate

How to do Exercise Ball One Leg Prone Lower Body Rotation

This exercise involves lying face down on a stability ball and performing one-leg lower body rotations, targeting the glutes and engaging the core for stabilization.

Exercise Ball One Leg Prone Lower Body Rotation demonstration
Primary muscle
Glutes
Also works
Hamstrings, Quadriceps and Core
Level
Intermediate
Category
Legs

How to do Exercise Ball One Leg Prone Lower Body Rotation, step by step

  1. Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
  2. Place your hands on the ground in front of you for support.
  3. Engage your glutes and core muscles to stabilize your body.
  4. Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
  5. Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
  6. Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
  7. Repeat the rotation with the other leg.
  8. Continue alternating legs for the desired number of repetitions.

Muscles worked

Exercise Ball One Leg Prone Lower Body Rotation works your glutes as the main mover, with help from your hamstrings, quadriceps and core.

Track Exercise Ball One Leg Prone Lower Body Rotation in SPLYT

Exercise Ball One Leg Prone Lower Body Rotation is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More glute exercises

All 149 glute exercises →

More with a stability ball

Every stability ball exercise → · The full exercise library →