Best Advanced Legs Workouts With Stability Swiss Ball

The Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.

How to do it

1. Sit on a stability ball and roll forward until your upper back is resting on it.
2. Place your feet shoulder-width apart on the ground and keep your knees at a 90-degree angle.
3. Put your hands on your hips or hold them above the ground for balance.
4. Lower your hips just above the floor, then raise them back to the starting position.

The Single-Leg Stability Ball Hip Thrust is an exercise that works your glutes while adding a challenge with a stability ball. By placing your upper back on the ball and lifting one leg, you increase muscle activation and improve balance.

How to do it

1. Sit on the floor with your upper back against the stability ball.
2. Keep your feet flat on the ground and lift one leg off the floor.
3. Slowly lower your body towards the ground, then drive through your heel to lift your hips up.
4. Raise your hips until they line up with your knees and shoulders.
5. Squeeze your glutes at the top and hold the position briefly.
6. Engage your core and keep your hips level throughout the exercise.

The Stability Ball Hip Thrust is a beginner-friendly exercise that targets the glutes while using a stability ball for added challenge. This movement helps improve muscle activation and increases the range of motion compared to standard hip thrusts.

How to do it

1. Sit on the floor with your upper back resting on a stability ball.
2. Place your feet flat on the ground, hip-width apart.
3. Push through your heels to lift your hips by squeezing your glutes and hamstrings.
4. Hold the raised position until your hips are in line with your knees and shoulders.
5. Lower your hips back down to the starting position while keeping your glutes tight.
6. Ensure your back stays on the ball and your core is engaged.

Wall squats use a stability ball to support your back against a wall. This exercise strengthens your thighs, buttocks, and calves, making it a gentle option for your lower back.

How to do it

1. Stand with your back against a wall and place a stability ball behind you.
2. Bend your knees to lower into a squat until your thighs are parallel to the ground.
3. Extend your arms straight out in front of you and hold the position for the recommended time.

This exercise, called the Balance Trainer Stability Ball Overhead Squat, works your quadriceps while also engaging smaller stabilizing muscles due to the balance trainer's instability. Holding a stability ball above your head helps practice the overhead squat without any extra weights.

How to do it

1. Stand on the Balance Trainer dome with your feet hip-width apart.
2. Lift the stability ball overhead and hold it there.
3. Slowly bend your hips, knees, and ankles to lower into a squat.
4. Return to a standing position while maintaining balance.
5. Keep your chest up and core tight throughout the exercise.

The Stability Ball Leg Curl strengthens the hamstrings and glutes by pulling a stability ball towards your body with your legs. It's a great way to improve lower body strength and stability without machines.

How to do it

1. Lie on your back with your shoulders on the floor and arms out to the sides.
2. Place your heels on top of a stability ball.
3. Lift your hips to create a straight line from shoulders to heels.
4. Bend your knees to roll the ball towards you.
5. Return to the starting position and repeat.

The Forward Lunge with Twist is a variation of the lunge that strengthens your quads, glutes, and hamstrings while adding core stability. By holding a medicine ball and twisting, you enhance the effectiveness of the standard lunge for a better workout.

How to do it

1. Stand straight with feet hip width apart and hold a medicine ball in front of your stomach with bent elbows.
2. Step forward with one leg and lower your body until both knees form 90-degree angles.
3. Twist your torso towards the forward leg while keeping the medicine ball in front.
4. Rotate back to the center while maintaining the lunge position.
5. Push off the front foot to return to standing and repeat on the other side.