How to do a Leg Raises with Stability Ball
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Leg Raises with Stability Ball
Target muscles worked
Instructions for Proper Form
Performed by squeezing a Stability Ball between the legs and raising from the floor to a vertical position, this exercise isolates the lower abdominals and hip flexors. It enhances core stability and leg strength, providing a variation that engages more muscles than standard leg raises.
- Lie flat on your back with your hands under your hips for support and your legs extended while squeezing a stability ball between your feet.
- Raise the stability ball up over your hips keeping your legs extended and lower back pressed against the floor.
- Controllable lower the stability ball back to the starting position.
Sets & Reps Calculator
Average Leg Raises with Stability Ball standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
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Alternatives & Variations to Leg Raises with Stability Ball
1. Leg Raise
96.5 mSCORESWAPPED 90 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
2. Stability Ball V-pass
67.3 mSCORESWAPPED 36 TIMESThe Stability Ball V-pass is an engaging full-body exercise focusing on the core and coordination. Lying on your back, you pass the ball from your hands to your feet, forming a "V" shape with your body. This exercise challenges the core, improves lower body flexibility, and enhances coordination and balance.
- Intermediate
- Abs
- Stability (Swiss) Ball
3. Plank
92.8 mSCORESWAPPED 25 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
4. Vertical Leg Raise
82.2 mSCORESWAPPED 21 TIMESVertical Leg Raise is a more challenging variation of Vertical Knee Raise. By keeping your legs straight as you raise them up and away from you, you add significantly more resistance to this exercise. Keeping your legs extended also forces you to engage your quadriceps. This is a great variation for anyone looking to make their Vertical Knee Raises more challenging.
- Intermediate
- Abs
- Vertical Bench (Vertical Knee Raise)
5. Russian Twist
96.2 mSCORESWAPPED 19 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
6. Exercise Ball Crunch
79.2 mSCORESWAPPED 19 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
7. Bicycle Crunch
91.8 mSCORESWAPPED 18 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
8. Ab Crunch Machine
96.1 mSCORESWAPPED 17 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
9. Leg Pull-In
94.9 mSCORESWAPPED 17 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.