Leg Raises with Stability Ball
Leg Raises with Stability Ball is a core strengthening exercise that increases resistance on the lower abdominals by adding the weight and instability of an exercise ball. This movement targets the rectus abdominis and hip flexors while engaging the inner thighs through isometric tension.
This exercise requires significant core control to prevent lower back strain. Our AI analyzes your RPE and recovery data (HRV) to ensure you aren't overexerting your lumbar spine on days when your core is fatigued. If you consistently report lower back discomfort, the app recognizes this pattern and will automatically suggest regressions or alternative exercises to build foundational strength first.
Form Cues
- Squeeze the stability ball firmly between your ankles to engage your adductors
- Press your lower back into the floor to neutralize your spine before lifting
- Lift the ball towards the ceiling until your hips are at 90 degrees
- Exhale forcefully as you lift the legs up
- Lower the ball slowly and stop just before it touches the floor
- Don't allow your lower back to arch off the floor during the descent
- Don't use momentum or swing your legs to initiate the movement
- Don't let the ball bounce off the floor between reps
- Don't lift your head or strain your neck forward
Common Mistakes
- Arching the lumbar spine
- Using momentum to lift
- Releasing tension on the ball
- Bending knees excessively
- Rushing the lowering phase
Muscles Worked
This exercise primarily targets the lower region of the rectus abdominis and the hip flexors, forcing them to lift the added leverage of the stability ball. Secondary engagement occurs in the adductors (inner thighs) due to the constant squeeze required to hold the ball, as well as the deep transverse abdominis which works to stabilize the pelvis.
Primary
Secondary
Get Personalized Coaching for Leg Raises with Stability Ball
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.