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wikiHow to Do a Straight Leg Hip Roll With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequencyCommunity Q&A

This simple exercise is a great one to exercise the muscles at your waist near your hip.

Getting in the Starting Position

  1. 1
    Lie on your back with your arms at your sides. You might want to use a yoga mat or blanket in order to get more comfortable.
  2. 2
    Put your feet on top of an exercise ball so that your legs are extended straight out on top of the ball. Your calves should be resting on the ball and your knees should be together.

Performing the Exercise

  1. 1
    Keep your legs and upper body straight and roll the ball with your legs to the right.
  2. 2
    Slowly, with control, bring your legs back to the original position and repeat on the other side.

Advanced Version

  1. 1
    Put your hands behind your head and raise your shoulders off the floor in a crunch while you roll the ball to the side.


  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you have done 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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    Things You'll Need

    • Exercise ball
    • Yoga mat (optional)

    Article Info

    Categories: Personal Fitness

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