The single-leg hip raise with foot on medicine ball builds strength through the glutes and hamstrings. This exercise also improves core stability and hip mobility.
Lie flat on your back, placing one heel on top of a medicine ball while straightening the other leg completely in the air. Make sure to keep the leg on the medicine ball bent.
Tighten your abs and press your heel into the medicine ball, driving your hips upwards, and finish the movement by squeezing your glutes, making sure not to use your lower back. Return to the starting position.
Contract your glutes at the top of the movement.
Avoid having your base foot too far out in front of you. Keep it underneath your knee throughout the exercise.
Don't let the heel of your working foot come off the ball. Keep it pressed firmly throughout the exercise.