Setup and loading
Hands on the floor and shins on the stability ball.
How to do the stability ball plank with leg lift step by step
- High plank with your shins on the ball.
- Lift one leg a few inches without moving your hips.
- Hold for 2-3 seconds and switch legs.
- Keep alternating for the prescribed time.
Form cues
- Hips level with your shoulders
- Leg straight
- Ball still
Common mistakes
- Lifting your leg too high and arching
- Letting your shoulders sag
- Rotating your hips
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Sets and reps for your goal
Core & Stability
3 x 30 s alternating3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Stability ballPick the diameter for your height (55-65 cm for most people).
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Variations and similar exercises
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