One Sided Hand Walkout

one sided hand walkout

one side ball walkout

Starting Position
  • Start the one sided hand walkout the same way you did the standard ball walkout.
  • Kneel on the floor in front of the ball and slide forward so that you are lying over the top of your exercise ball with the ball under your hips.
  • Contract your abdominals so that your back remains straight, and lift both feet of the floor so you form a straight line from your feet to your head.
  • Lift one leg straight up behind you so that your weight is on one thigh.
  • Slowly walk forward with your hands keeping your one leg up, hip slightly extended.
  • Pause, regain composure, reassess your spinal position and
  • then walk back.
Prime Movers
  • Shoulders, pecs, triceps, abdominals, glutes, hamstrings
Physio Tips
  • Make sure you maintain a neutral posture and breath normally.
  • If you find your back starting to sag, or shake, or your hips rotate, stop at that position and walk back
  • Be sure to master Ball Walkout before trying this ball exercise.
Progression Try any of the following to make this exercise ball exercise more challenging:

Once you have mastered walking out with both legs resting on the ball you can try this more difficult ball exercise. By reducing the size of the body's point of contact with the exercise ball you make the exercise more difficult.

Likewise you can make this ball exercise easier by
- letting air out of the ball,
- using a softer exercise mat
- lift your leg only an inch or two
- walkout a short distance only before stopping and returning

1ballsTry this for exercise ball exercise for 10 seconds.

2ballsTry this for exercise ball exercise for 30 seconds.

3ballsTry this for exercise ball exercise for 60 seconds.

1ballsBeginner 2ballsIntermediate 3balls     Expert

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