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Single-leg Football Kick with Swiss Ball

Learn how to properly perform the Single-leg Football Kick with Swiss Ball with this complete demonstration video.

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What is the Single-leg Football Kick with Swiss Ball?

The single-leg football kick with Swiss ball is an effective exercise for strengthening stabilizing muscles and enhancing balance. By incorporating the Swiss ball, this exercise significantly engages the core muscles and promotes stability.

How to properly perform the Single-leg Football Kick with Swiss Ball

  1. Start by lying on your back on an exercise ball with your feet flat on the floor.
  2. Extend one leg straight out while keeping the other foot on the ball.
  3. Engage your core and lift your hips off the ground, forming a straight line from your shoulders to your extended foot.
  4. Slowly lower your hips back down while maintaining control.
  5. Repeat for the recommended number of repetitions before switching legs.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
  • Swiss ball
Mechanics type

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Complementary exercises

Other exercises for Hamstrings:

Barbell Single Leg DeadliftSwiss Ball Hip ThrustStanding Hamstring Curl Machine

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Coup de pied football unilatéral avec ballon (Swiss Ball)
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