Single-Leg Stability Ball Hip Extension

Glutes, HamstringsSwiss Ball

A single-leg glute and hamstring builder using a stability ball. Working one leg at a time recruits key stabilizers and helps correct strength imbalances between sides.

How to do it

1Lie on your back, place one foot flat on the stability ball, and extend the other leg straight up or pull it toward your chest.

2Press your shoulder blades and arms firmly into the floor for stability.

3Drive your foot into the ball and lift your hips until your body forms a straight line from shoulders to knee.

4Pause at the top for a second, squeezing your working glute hard.

5Lower your hips back down with control, stopping just short of touching the floor.

Common mistakes

Arching your lower back at the top, which overloads your lower back instead of working your glutes.

Dropping your hips too quickly, reducing muscle tension and throwing off your balance.

Failing to keep the ball steady with your foot, causing it to drift and ruin your balance.

Breathing

Exhale as you drive your hips up; inhale as you lower them.

Make it harder or easier

To make it easier, keep both feet on the stability ball.

To make it harder, cross your arms over your chest to reduce your base of support.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.