How To Do Leg Extensions With A Balance Ball Video

Using a balance ball for leg extensions targets core muscles alongside the large muscles of the thigh. Learn how to do leg extension exercises using a balance ball in this strength training video.

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Ball at knee-height
Use wall for support
Straight line from head to toe
Avoid locking knees

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. Here's how you do a leg extension with the balance ball. Take the ball and place it on the floor. You going to take your hands and place them on top of the ball. You're on about the first to second ring of the ball. The ball needs to be about your knee height, no lower. The chest is going to open; the shoulders are going to peel down the spine. You want to find stability so if you feel like you're wobbling a lot on the ball, you're going to place it up against the wall or turn your body against the wall here so you have a little bit more support. We're going to try it without the ball. Lift up the knee. We're going to lift and extend through the glute. You want a nice long frame so think about from your head to your shoulders all the way down your spine as a nice, long, straight line. Think about if we are to take a marble, it should roll from your head all the way down to your toes. The stabilizing leg should be slightly bent. We don't want to lock the muscle, so avoid locking at the knee, bend the knee slightly. Again, we want to soften the elbows, lift and extend. Think about pointing your toe down towards the floor and then lift back up. Leg extensions work through the glutes and all the way down the hamstrings into the calves. So you want to really try to point the toes, lengthen the muscle, and release. So things to remember, your bottom knee needs to be slightly bent when you come over the ball, make sure your elbows are soft; the head should be slightly over the hands, neck is long, you reach out. If you feel like you're losing your stability, push the ball against the wall. You're doing about 8 to 12 repetitions and then switching sides. Exhale as you lift and inhale as you lower. This is great work for your glutes and also the standing leg is getting quite a bit of work as well. This is how you do your leg extensions.

How to Do Leg Extensions With a Balance Ball Video

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