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 heel placed firmly on top of a Swiss ball, and the other leg extended straight up towards the ceiling.
- 2
Press your heel into the ball and lift your hips off the floor until your body forms a straight line from your shoulders to your knee.
- 3
Keeping your hips elevated, bend your knee further and roll the Swiss ball in towards your glutes.
- 4
Slowly extend your leg, rolling the Swiss ball back to the starting position under your heel while maintaining hip elevation.
- 5
Lower your hips back down to the floor with control to complete one repetition.
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.
