Control Balance
- Pro
- Advanced
- Pilates
Control balance rolls your legs overhead from lying on your back, holding one ankle while the other leg extends straight up and the two switch place with control. It trains the abs, hamstrings and lower back through an inverted balance rather than a floor position. Advanced exercisers use it as a warmup, cooldown or recovery flow, for reps.
- Muscles
- Abs, Hamstrings, Lower back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back and roll your legs overhead.
- Hold one ankle with both hands.
- Extend the other leg straight up to the ceiling.
- Switch legs with control, hips staying lifted.
Form cues
- Keep your weight on your shoulders, not your neck.
- Point the toes of your reaching leg toward the ceiling.
- Keep your lower back gently rounded, not arched.
Common mistakes
- Body rocks side to side during the switch. Brace your core and keep the roll centered.
- Hands yank the ankle instead of guiding it. Hold the ankle gently and guide the switch slowly.
- Weight rolls onto the neck instead of the shoulders. Shift your weight onto your upper back and shoulders.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon