Smart Workout Diary

Stability Ball Leg Lift

The Stability Ball Leg Lift is a lying abdominal exercise in which you hold a stability ball between your feet and raise your legs in a controlled arc. It primarily targets the abdominals, especially the lower-abdominal region, while the hip flexors assist. It supports core strength, trunk control, and controlled leg-raising strength.

Demonstration

Stability Ball Leg Lift — demonstration 1
Stability Ball Leg Lift — demonstration 2

Instructions

  1. Set up: Lie face up on the floor with your arms by your sides, palms pressing lightly into the floor. Place a stability ball between your feet or lower legs and squeeze it securely.
  2. Brace: Straighten your legs as comfortably as possible, draw your ribs down, and gently tighten your abdominals so your lower back stays close to the floor.
  3. Lift: Exhale and raise the ball by lifting both legs together until they are roughly vertical, or only as high as you can without arching your lower back.
  4. Lower with control: Inhale and slowly lower the ball toward the floor without letting it touch down or losing your abdominal tension. Repeat for controlled repetitions.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball
Difficulty
Beginner

Technique tips

  1. Keep the lower back controlled: Reduce the range of motion if your lower back lifts or arches away from the floor.
  2. Squeeze the ball consistently: Maintain steady pressure through your feet to prevent the ball from slipping.
  3. Use a slow tempo: Avoid swinging the legs; the lowering phase should be as controlled as the lift.
Exercise library