This exercise is great for building strength and stability through the standing leg. You will also be lengthening the hamstrings.

Preparation: Stand in parallel, grab the pro ball and extend the arms overhead.

Steps:

1. Perform a développé in parallel with a flexed foot.
2. Bring the leg into a passé and extend it back, slightly bending the supporting leg and lowering the arms with the ball.
3. Return through passé.
4. Repeat the sequence 4 times.
5. After the fourth repetition, roll the ball forward, turn out the working leg, and perform a penché.
6. Lower the foot, roll the ball back in, and reset to repeat on the opposite side.

Focus:

Bring all the focus to the supporting leg, making sure to work the hamstrings and glutes.