Exercise of the Month: One Leg Lift with Stability Ball™

Targets obliques, multifidus: muscles around hip joint


  • Seated on the Stability Ball, tall and lengthened, pelvis and spine in neutral position, neither arched nor flattened.
    Feet flat on the Mat, hip-distance apart. Hands behind the head with no tension in the shoulders or neck.


  • INHALE Prepare.
  • EXHALE Keep torso in an upright position and lift one foot off the Mat, maintaining balance on the Stability Ball.
  • INHALE Return foot to the Mat.

    Complete 3-5 repetitions, repeat on other side.

Modification: When balance can be maintained with one leg lifted, rotate the torso toward the lifted leg before returning it to the Mat.

Remember to start your workout with a warm-up routine. Go to

This exercise is excerpted from the Easy Start Poster included FREE with the purchase of any Stability Ball Power Pack.
Find more exercises in the STOTT PILATES Manual Library comprised of over 10 titles that document the entire STOTT PILATES exercise repertoire.


CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.