Ball Alternating Leg Arm Extension


  • Begin by lying on the ball leaning on your stomach. Use your hands out in front of you touching the ground for stability. Your legs also behind but touching the floor for stability.
  • Start with extending your right arm straight out and up and your left leg in the same fashion. Extend, stretch and hold for a few seconds.
  • Lower back down and perform the same with the opposite arm and leg.


  • Keep your head up, do not let it hand down. Try to make a slight arch line from your toe to your finger tip during a repetition.
Primary muscles Gluteus maximus Gluteus medius Anterior delts
Secondary muscles Erector spinae Hamstrings Trapezius