Movement · Upper Legs
Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you. Place your hands on the ground in front of you for support. Engage your glutes and core muscles to stabilize your body. Slowly lift one leg off the ground, keeping it straight and parallel to the floor. Rotate your leg outward, away from your body, while keeping your hips and upper body stable. Pause for a moment at the end of the rotation, then slowly return your leg to the starting position. Repeat the rotation with the other leg. Continue alternating legs for the desired number of repetitions.
Technique
Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
Place your hands on the ground in front of you for support.
Engage your glutes and core muscles to stabilize your body.
Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
Repeat the rotation with the other leg.
Continue alternating legs for the desired number of repetitions.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
