10 Alternatives to Exercise Ball One-Leg Prone Lower-Body Rotation

Ranked Exercise Ball One Leg Prone Lower Body Rotation Alternatives

10 substitutes, ranked by how closely each one matches the Exercise Ball One Leg Prone Lower Body Rotation on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. 

   1. Side Jackknife

   79% match

   • Abdominals
   • Bodyweight
   • Intermediate
   • Isolation

   A looser match: it works the abdominals rather than the glutes.

   How to perform this exercise

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abdominals, not glutes
   • Equipment: bodyweight only, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Body position: lying face down, the same as the Exercise Ball One Leg Prone Lower Body Rotation
2. Play demonstration

   Progression

   2. Exercise Ball Back Extension With Rotation

   77% match

   • Spine
   • Stability-ball
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the spinal erectors rather than the glutes.

   How to perform this exercise

   1. Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
   2. Place your hands behind your head or cross them over your chest.
   3. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
   4. Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable.
   5. Return to the center and repeat the rotation to the other side.
   6. Lower your upper body back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: spine, not glutes
   • Equipment: bodyweight only, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Body position: lying face down, the same as the Exercise Ball One Leg Prone Lower Body Rotation
3. Play demonstration

   3. Prone Twist On Stability Ball

   70% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   A looser match: it uses the same equipment, but it works the abs rather than the glutes.

   How to perform this exercise

   1. Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground.
   2. Place your hands behind your head or cross them over your chest.
   3. Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight.
   4. Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement.
   5. Pause for a moment, then return to the starting position.
   6. Repeat the rotation to the other side.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, not glutes
   • Equipment: bodyweight only, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Body position: lying face down, the same as the Exercise Ball One Leg Prone Lower Body Rotation
4. Play demonstration

   4. Roller Body Saw

   68% match

   • Abs
   • Foam-roll
   • Intermediate
   • Isolation

   A looser match: it works the abs rather than the glutes.

   How to perform this exercise

   1. Start in a plank position with your forearms on the roller and your body in a straight line.
   2. Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control.
   3. Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, not glutes
   • Equipment: bodyweight only, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Body position: lying face down, the same as the Exercise Ball One Leg Prone Lower Body Rotation
5. Play demonstration

   5. Crab Twist Toe Touch

   68% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by sitting on the ground with your knees bent and feet flat on the floor.
   2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
   3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
   4. Return to the starting position and repeat on the other side.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not glutes
   • Equipment: bodyweight only, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Body position: seated, not lying face down
   • Balance: easier to stay steady on than the Exercise Ball One Leg Prone Lower Body Rotation
6. Play demonstration

   6. Side Hip (On Parallel Bars)

   68% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand between two parallel bars with your feet shoulder-width apart.
   2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
   3. Engage your abs and slowly lift your legs to the side, keeping them straight.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, not glutes
   • Equipment: bodyweight only, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Body position: hanging, not lying face down
   • Balance: easier to stay steady on than the Exercise Ball One Leg Prone Lower Body Rotation
7. Best match

   Play demonstration

   7. Bent Knee Lying Twist

   68% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Extend your arms out to the sides, perpendicular to your body.
   3. Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
   4. Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
   5. Repeat the movement to the other side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Equipment: bodyweight only, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Body position: lying on your back, not lying face down
8. Play demonstration

   8. Bridge - Mountain Climber (Cross Body)

   68% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
   2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
   3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
   4. Continue alternating sides, moving at a controlled pace.
   5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
   6. Maintain a steady breathing pattern throughout the exercise.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not glutes
   • Equipment: bodyweight only, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Body position: lying face down, the same as the Exercise Ball One Leg Prone Lower Body Rotation
9. Play demonstration

   9. Band Seated Hip Internal Rotation

   66% match

   • Glutes
   • Band
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a chair or bench with your back straight and feet flat on the ground.
   2. Place a resistance band around your thighs, just above your knees.
   3. Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
   4. Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
   5. Pause for a moment at the end of the movement, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Leg Prone Lower Body Rotation
   • Equipment: a band, not bodyweight only
   • Body position: seated, not lying face down
   • Balance: easier to stay steady on than the Exercise Ball One Leg Prone Lower Body Rotation
10. Play demonstration

    10. Gorilla Chin

    65% match

    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your palms facing away from you.
    4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Exercise Ball One Leg Prone Lower Body Rotation
    • Body position: hanging, not lying face down