Exercise Ball Prone Leg Raise
- Target muscle
- Erector Spinae, Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head
- Equipment
- Stability ball
- Body part
- Back
- Type
- Strength
The exercise ball prone leg raise is a bodyweight strength move that targets the lower-back erector spinae and the chest (pectoralis major, sternal head), with the glutes, front deltoids, and upper chest assisting as you stabilize over the ball. Lying face down across a stability ball, you raise your legs to extend the hips and spine, building posterior-chain strength and core control.
How to do the Exercise Ball Prone Leg Raise
- 1Kneel behind a stability ball and walk your hands forward, draping your hips and lower chest over the top of the ball so it sits under your pelvis and stomach.
- 2Place your hands or forearms on the floor in front of the ball for support, with your shoulders stacked over your wrists and your front deltoids and chest braced against the ground.
- 3Extend your legs straight back with the balls of your feet resting lightly on the floor, keeping your body in a straight line from head to heels.
- 4Brace your core and squeeze your glutes, then raise both legs together until they are roughly in line with your torso or slightly above.
- 5Pause briefly at the top, focusing on contracting your glutes and lower back without arching the neck or twisting the hips.
- 6Lower your legs under control back toward the floor, resisting gravity the whole way down.
- 7Complete your reps, then walk your hands back and step off the ball with control.
Form tips
- Keep your neck neutral by looking down at the floor rather than craning it up, so the work stays in your lower back and glutes.
- Move from the hips and lower back, not by swinging your legs with momentum — slow, deliberate reps keep the target muscles under tension.
- Press your hands and chest steadily into the floor to anchor your upper body and stop the ball from rolling.
- Raise the legs only as high as you can without your lower back rounding sharply or your hips rocking side to side.
Common mistakes
- Hyperextending the lower back by lifting the legs too high, which pinches the spine and shifts strain off the muscles onto the joints.
- Using momentum to swing the legs up, which removes tension from the erector spinae and glutes and cheats the rep.
- Letting the ball roll or wobble because the upper body isn't braced, which breaks form and can collapse the position.
- Lifting the chin and overarching the neck, which strains the cervical spine and pulls you out of a straight, stable line.
Frequently asked questions
What muscles does the exercise ball prone leg raise work?
It primarily targets the lower-back erector spinae and the chest (pectoralis major, sternal head), with the glutes, front deltoids, and upper chest (clavicular head) assisting as stabilizers.
Is the exercise ball prone leg raise good for beginners?
Yes. It is a controlled bodyweight movement, and the ball supports your hips so you can start with a small range of motion and build up as your lower back and glutes get stronger.
How many sets and reps should I do?
For most lifters, 2–4 sets of 10–15 controlled reps works well. Focus on a full, smooth range and a brief squeeze at the top rather than chasing heavy numbers.
Where should I feel this exercise?
You should feel it mainly in your lower back and glutes as you raise the legs, with your chest and front shoulders working to keep your upper body steady on the floor. Sharp pain in the spine means you are lifting too high — reduce the range.
