Single-leg Swiss Ball Hip Raise and Leg Curl
Muscle Groups: Glutes
Single-leg Swiss Ball Hip Raise and Leg Curl focuses on Glutes, with Hamstrings, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Swiss Ball Hip Raise and Leg Curl with proper form and technique.
- 1
Lie on your back with one foot on top of a Swiss ball and the other leg straight in the air.
- 2
Push through the foot on the ball to lift your hips up, squeezing your glutes at the top.
- 3
Bend your knee to curl the ball towards you, keeping your hips raised.
- 4
Extend your leg back out and lower your hips to the starting position.
Tips for Success
These tips will help you perform Single-leg Swiss Ball Hip Raise and Leg Curl safely and effectively while maintaining proper form.
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Keep your core engaged to stabilize your lower back during the movement.
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Avoid arching your back; keep your hips in line with your knees and shoulders.
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Focus on slow, controlled movements to prevent straining your knees.
Secondary Muscles
While Single-leg Swiss Ball Hip Raise and Leg Curl primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-leg Swiss Ball Hip Raise and Leg Curl, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Swiss Ball Hip Raise and Leg Curl, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
