Exercise Ball Leg Lifts

Exercise Tips

  • Focus on balance
  • Do not twist or lower your body during the exercise

Exercise Ball Leg Lifts

This exercise targets your gluteals and provides a low to moderate cardio benefit. It also works your thighs, lower back, shoulders and abdominals.

Muscle Group

Gluteals (Glutes), Thighs, Lower Back, Shoulders, Abdominals


1 Day a Week to
3 Days a Week


Exercise Ball

Cardiovascular Benefit

Low to Moderate

Muscle Group: Gluteals (Glutes), Thighs, Lower Back, Shoulders, Abdominals

Equipment: Exercise Ball

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low to Moderate

Exercise Category: Gluteals

Starting Position: Get on the floor on your hands and knees, both shoulder width apart. Extend your legs straight out and place the tops of your feet on the center of an exercise ball. Roll the ball forward with your feet so that your upper body is at a 90 degree angle to your legs. Keep your wrists underneath your shoulders and your elbows slightly bent.

  1. 1 Raise one leg towards the ceiling, up to a 45 degree angle, flexing your gluteals muscles at the highest point.
  2. 2 Slowly lower your leg back to the ball and repeat with the opposite leg.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, alternating legs back and forth.

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