Best Legs Workouts With Stability Swiss Ball To Build Muscle Mass

Jump to:3 Workouts6 Best Exercises

About

This workout focuses on enhancing muscle mass primarily in the lower body while utilizing a stability Swiss ball.

Workouts designed to build muscle mass typically involve compound movements targeting an array of muscles alongside isolation exercises aimed at specific muscle groups, using lower weights and higher repetitions.

The six main muscle groups in the legs—Glutes, Quadriceps, Hamstrings, Calves, Adductors, and Abductors—are engaged in compound exercises to varying extents.

Exercises commonly include squats, deadlifts, and lunges, leveraging the stability ball to enhance balance and activation.

Tailor repetitions and weight to individual capability, considering factors such as experience, height, weight, and fitness goals.

Workout 1

Glutes, Quadriceps, Hamstrings

The 6 Best Legs Exercises with Stability (Swiss) Ball to Build Muscle Mass

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Stability Ball Hip Bridge
SETS LOGGED
746,166
Glutes Strength
87 mScore
Glutes
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
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.
Full Video & Instructions
2. Single-Leg Stability Ball Hip Thrust
SETS LOGGED
135,013
Glutes Strength
86 mScore
Glutes
Stability (Swiss) Ball
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
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.
Sets, Reps, Weight
1
4reps
2
4reps
3
4reps
4
4reps
Full Video & Instructions
3. Stability Ball Hip Thrust
SETS LOGGED
151,962
Glutes Strength
92 mScore
Glutes
Stability (Swiss) Ball
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
4. Wall Squat
SETS LOGGED
40,996
Quadriceps Strength
84 mScore
Quadriceps
Stability (Swiss) Ball
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
5. Stability Ball Leg Curl
SETS LOGGED
106,537
Hamstrings Strength
79 mScore
Hamstrings
Stability (Swiss) Ball
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
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.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
4
8reps
Full Video & Instructions
6. Forward Lunge with Twist
SETS LOGGED
214,448
Glutes Strength
85 mScore
Glutes
Stability (Swiss) Ball
Medicine Balls
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
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.
Full Video & Instructions