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1 exercise
Single Leg Swiss Ball Hips Raises
This Your Workout Title 0 min-minute gym workout plan effectively targets your legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Single Leg Swiss Ball Hips Raises
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Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your back with legs extended and heels resting on a swiss ball. Keep your arms flat out to the sides.
  2. Squeeze your glutes and raise your right leg off the ball until it is in line with your left thigh. Push your hips up to form a straight line with your body.
  3. Pull your left heel towards you and roll the ball as close to your buttocks as possible.
  4. Roll the ball back to starting position, lower your right leg and alternate to the left leg.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
  1. Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
  2. Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
  3. Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
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