How to Do Balance Ball Leg Extensions

Adding the balance ball and the weights to the standard leg extension exercise increases the muscle tone, creating quicker results than if you did the exercise without the weights or the ball. The leg extension exercise can be done with or without ankle weights. As a beginner, you should familiarize yourself with the exercise before you add weights.

Instructions

Difficulty: Easy

Things You’ll Need:

• Balance ball
• Ankle weights (optional)

1. Start by sitting on the ball with your feet shoulder-width apart and your legs bent at a 90-degree angle. Make sure you're balanced and centered on the ball. Spread your arms out for balance.
2. Straighten your back, tighten your abdominal muscles and sit tall. If you remember to keep your back straight and your abdominal muscles tight, the exercise provides greater benefit.
3. Raise one leg until you feel the front of your leg and thigh muscles engaging. Don't lean back while lifting your leg. You want the leg do the work, not your back. When your leg is lifted and you're balanced, straighten out your leg without locking your knee. Hold the position for 2 seconds. Bend your knee while keeping your foot lifted. Slowly lower your leg. Repeat the exercise with your other leg.
4. Repeat the exercise 12 to 15 times on each side. Do about 3 sets with each leg. As you get stronger, increase the number of repetitions and sets.