Glute & Hamstring Focus
Sometimes leg day gets a little boring….these 4 leg exercises with stability ball are here for you when you need to mix it up!
Benefits To Using A Stability Ball On Leg Day
A stability ball, also known as a physioball or swiss ball, is a versatile tool that can help you to either modify your exercises or to challenge your body in new ways. It can increase the demand on your core, challenge your balance, or provide support when needed. Whether you’re looking to modify movements to better suit your body or add an extra layer of difficulty, a stability ball is a great piece of exercise equipment to have for your lower body training.
Now, before we dive in, as a physical therapist I have to give a little anatomy education. I went back and forth on the title for this post because I wanted it to be searchable but I also wanted it to be anatomically correct. I chose to go with searchable and instead give you a little education. Anatomically, the word ‘leg’ refers to the lower part of your lower extremity, so between your knee and ankle. The upper part of the lower limb is the thigh. So technically this post should be called lower extremity exercises with a stability ball, but who would search that?
Ok, thanks for letting me be a nerd and perfectionist for a second. Now we’ll get to our 4 leg exercises with a stability ball!
4 Leg Exercises With Stability Ball
Discloser: Links included in this description may be affiliate links. If you purchase a product or service with the links provided I may receive a small commission.
For the exercises below, you can use them all in a full at home leg day workout, or you can add one or two into your leg day. Either way, make sure to incorporate a warm-up and cool-down into your routine.
1. Bridges With Stability Ball
Targets: Glute max, hamstrings, core
This is a version of bridges that challenges your core stability. You have two options to choose from.
- Option 1 is a more intermediate level version where you rest your calves on the ball and do your bridges from here.
- Option 2 is a more advanced version where your feet are on the ball. When you lift into your bridge, press through your heels more than through the front of the foot.
For both variations you will start with your hands down at your sides. To make each more challenging, you can reach your arms up as this will challenge your stability even more.
Breathing: Exhale as you lift, inhale as you lower.
Sets/Reps: 3–4 sets of 8–15 reps
2. Hamstring Curls With Stability Ball
Targets: Hamstrings
Our next ‘leg exercise with a stability ball’ is hamstring curls. This one isolates the hamstrings and is deceptively hard in the best way.
With this exercise, try to keep the hips lifted while you do the hamstring curl, meaning when you bend the knees in/out, don’t let the hips drop down.
Breathing: Exhale on the curl, inhale on the extension.
Sets/Reps: 3–4 sets of 8–15 reps
3. Wall Squats With Stability Ball
Targets: Glute max, quads, and hamstrings, but try to focus on the glutes doing most of the work.
This exercise is great for anyone needing help with squat form. If you’ve got your squat form down, then this exercise can still be beneficial as you can challenge yourself to squat lower than you do without the ball.
For this exercise, make sure your knees stay in line with your ankles. To do this, when you squat down, your hips will go slightly under the ball. Avoid locking the knees at the top of the movement.
Breathing: Inhale to lower, exhale to return.
Sets/Reps: 3–4 sets of 8–15 reps
4. Hip Extension Over Stability Ball
Targets: Glute max
A solid alternative to kneeling or plank-based glute work, and it’s easy on the knees! I actually did this one the other day because I wasn’t feeling like kneeling and it worked great!
When you lift your leg, avoid over arching your lower back, keep a neutral spine.
Breathing: Exhale as you lift your lower extremity, inhale as you lower it back down.
Sets/Reps: 3–4 sets of 8–15 reps per side
There you have 4 leg exercises with a stability ball to help you mix up your leg day workout.
If you don’t have a stability ball and want to add one to your equipment collection, you can find one here: Stability Ball
If you would like more detailed instructions on each exercise, check out the video below! Hope you enjoy these exercises!