One Leg Extension (on stability ball)
Expert Advice
Maintain a neutral spine and avoid arching your back by engaging your core throughout the movement.
How-to-do Steps
- Lie on your back with your calves on top of a stability ball.
- Extend one leg towards the ceiling.
- Press down into the ball with your other leg, lifting your hips off the floor.
- Hold for a moment at the top, then slowly lower your hips back down.
- Repeat for the desired number of reps before switching legs.
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Muscles Worked
One Leg Extension (on stability ball) primarily targets the Hamstrings, with Strength mechanics using Stability Ball. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings60%
Secondary
Calves20%
Quads20%
Equipment
Stability Ball
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does One Leg Extension (on stability ball) work?
One Leg Extension (on stability ball) primarily targets the Hamstrings. Secondary muscles involved include Calves, Quads. It is classified as a Strength exercise performed with Stability Ball.
How many sets and reps should I do for One Leg Extension (on stability ball)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is One Leg Extension (on stability ball) suitable for beginners?
Yes, One Leg Extension (on stability ball) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
