Stability Ball Exercises: Single Leg Knee-In

Adding a stability ball to your workout increases the overall effectiveness of the exercise routine you’re performing. This is because the instability imparted by the ball causes your body to involuntarily contract muscles body-wide in order to maintain balance. One of the exercises this is true of is the single leg knee-in. For this exercise you’ll need a stability ball and a clear area to exercise in.

Muscles Worked

This is a core group, glutes and leg exercise. You will feel the burn in your lower abdominals and lower back, your glutes and your hamstrings. Your biceps and triceps will also receive a good workout. Additionally, the stability ball will add upper abdominals, lateral obliques, deltoids, calves and quadriceps to the exercise.

Step 1: Exercise Area Setup

Clear an area large enough for your exercise mat, if you choose to use one. Place your exercise ball towards one end of the mat.

Step 2: Beginning Position

The beginning position is a modified pushup position. Your hands should be shoulder width apart and directly beneath your shoulders. Begin with your feet on the floor on either side of the stability ball. Once you have your hands properly positioned, lift your feet onto the ball, a few inches apart. Your insteps should be resting on the backside of the ball.

Step 3: Pull One Leg Forward

Lift your right leg off the ball slightly and pull your left foot toward your hips, dropping your knee toward the floor until your thigh is perpendicular to the floor.

Step 4: Straighten Your Leg

Push your left foot back until your leg is once again straight.

Step 5: Pull Other Leg Forward

Remove the pressure on the stability ball with your left leg and pull your right foot toward your hips until your thigh is perpendicular to the floor.

Step 6: Straighten Your Leg

Push your right foot back until both legs are once again straight. This is one full rep of the exercise. You should begin this exercise with 10 to 15 sets. Each set should consist of 10 to 15 reps. You should rest between each set for between 30 seconds and one minute.

Adding Intensity

One great way to add intensity to this workout is by using resistance or exercise bands. Make sure you attach them to something that won’t move and make sure there is tension in them when your legs are straight. Another way to add intensity is to increase the number of sets and reps.

Be Safe

Every strenuous exercise should be preceded by a warm-up period and stretching routine. Make sure you stretch the muscles in your arms, back, legs and stomach completely before beginning the exercise. The best way to prevent injury is to make sure you don’t push yourself beyond your limits. If your muscles begin to shake at 10 reps, stop and take a break.

This is an excellent upper and lower body workout for firming and trimming.


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