You’ve probably seen those big inflatable balls in your gym and might have wondered what they’re for (no, they’re not beach balls!). Stability balls are a great addition to almost any workout regimen, as they provide opportunities for building strength, balance, and coordination. They’re also really fun! Here’s four of our favorite leg and glute exercises using a stability ball:
- Straight Leg Bridges
- In & Out Hamstring Curls
- Rolling Lunges
- Side Leg Lifts
In the rest of the article, we’ll let you know exactly how to do each exercise to maximize your success. You’ll just need a stability ball of the appropriate diameter for your height, comfortable clothes, and space to move. So, let’s get started!
Legs and Glutes Mini Workout Using A Stability Ball
Straight Leg Bridges
Lie on your back in front of a stability ball and place both legs on it. Inhale, engage your glutes and abs, and lift your hips. Then, exhale and lower your hips back to the ground to complete one rep. Press your feet into the ball as you move to help keep your balance and fully engage your glutes and hamstrings. Do 10 to 20 reps.
In & Out Hamstring Curls
Lie on your back in front of the stability ball, place your feet on it, engage your glutes and abs, and lift your hips. Press gently into your feet and push the ball away from yourself, keeping your hips lifted in the same position. Then, pull the ball back in toward your body to complete one rep. As you continue to move, keep your hips lifted and abs, glutes, and legs engaged.
Do 10 to 20 reps.
Prone Leg Lifts
Lie on your belly on top of a stability ball, hips resting on the ball, hands on the ground directly under your shoulders, and feet extended toward the ground. Press into your hands and hips, engage your glutes, and lift your legs. Lift your legs as high as you can and keep your knees as straight as possible.
Hold for one count, then return to the starting position to finish your first rep. Do 10 to 20 reps.
Stand in front of a stability ball and rest the shinbone of your right leg on top of it. Extend your leg, rolling the ball back a few paces, then bend both knees and draw the ball back underneath you. Engage your glutes and hamstrings to press back into the starting position with your leg extended back to complete your first rep. Do 10 to 20 reps, then switch sides.
You can repeat these four exercises two to three times total for a full-length lower body workout, add one or two exercises to your next leg day, or use it as a warm up for a weighted workout. Hopefully this article gave some ideas to take your leg and glute training to the next level.