Exercise guide
Exercise Ball Serratus Wall Single Leg Slide
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This intermediate movement isolates the serratus anterior while challenging core and pelvic stability through a unilateral stance. It is highly effective for improving scapular upward rotation, shoulder health, and rotational core strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall and place a stability ball against it at chest height, resting your forearms on the ball in a parallel position.
- Step both feet back into an inclined plank, then lift one foot slightly off the floor, balancing on the standing leg.
- Tuck your pelvis and engage your core to ensure your spine is neutral from head to heel.
How to do it
- Exhale as you slowly roll the ball up the wall by extending your arms, focusing on pushing your forearms into the ball to protract your shoulder blades.
- Reach as high as possible without losing core tension or arching your lower back.
- Inhale as you slowly reverse the movement, controlling the ball back to the starting chest-height position using a 2-second eccentric tempo.
Form checklist
- Keep your elbows shoulder-width apart and avoid letting them flare outward.
- Maintain square hips and avoid rotating the pelvis toward the side of the lifted leg.
- Keep your neck neutral and gaze slightly forward rather than down at your feet.
- Ensure the movement comes from the shoulder blades sliding around the ribcage, not just the arms moving.
Pro tips
- Imagine 'pushing the wall away' with your forearms to maximize serratus anterior activation at the peak of the slide.
- Squeeze the glute of the standing leg throughout the set to prevent the pelvis from tilting or shifting laterally.
Make it harder
- Increase the incline by stepping your standing foot further away from the wall to put more weight into the ball.
- Incorporate a slow 'knee-to-ball' drive with the lifted leg at the peak of the arm extension to further challenge the obliques.
Frequently asked
- What muscles does the exercise ball serratus wall single leg slide work?
- The exercise ball serratus wall single leg slide primarily targets the serratus anterior, and also works the abs, deltoids, and obliques as secondary muscles.
- What equipment do you need for the exercise ball serratus wall single leg slide?
- The exercise ball serratus wall single leg slide uses stability ball.
- Is the exercise ball serratus wall single leg slide good for beginners?
- The exercise ball serratus wall single leg slide is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.