Foot To Ball

  • Stand 2-3 feet behind the ball with your feet together. Place your hands on your hips, or straight out from your shoulders for balance assistance.

  • Lift your left knee towards the ceiling, extend your leg and place your heel on the ball in front of you. Lift your foot off the ball with a straight knee, then bend your knee and put your foot back on the floor.

  • Stability ball

  • Hips 

  • Abdominals  Thighs 

  • Rectus femoris, Vastus medialis, Lateralis and intermedius, Gastrocnemius

  • TIP: Hold onto a wall for support if necessary, but make sure that your weight is centered on your supporting leg instead of leaning towards the wall.

Variations for Foot To Ball

  • One Leg Stand

    This is a good practice for people of all ability levels. Holding the ball is challenging because you won't be able to use your arms to help you find your balance.

  • Bridge Balance

    You can hold onto a wall or other fixed object with one hand in order to assist you in balancing.

  • Balance With Ball Roll

    This will strengthen your hip rotators, your glutes, and your quadriceps and enable you to balance on one leg while the other leg is moving.

  • Advanced Bridge Balance

    A very challenging way to increase your core balance and hip strength.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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