One Leg Lift on the Stability Ball™

Targets abdominals, obliques, back extensors, and hip flexors


  • Seated on Stability Ball, neutral spine (neither arched nor flattened).
    Feet flat on the Mat, hip-distance apart, and hands behind head.


  • INHALE to prepare
  • EXHALE keep torso in an upright position and lift one foot off the Mat, maintaining balance and neutral spine.
  • EXHALE slowly lower foot to the Mat.

    Complete 3-5 repetitions alternating sides.

Modification: When balance can be maintained, simultaneously rotate the torso toward the lifted leg and then rotate back to center when lowering foot to the Mat.  

Remember to start your workout with a warmup routine.
Go to

This exercise is an excerpt from the Easy Start Poster included FREE with the purchase of Stability Ball Power Packs.

Find more exercises in the STOTT PILATES Manual Library comprised of 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.