Best Legs Workouts With Stability Swiss Ball To Build Strength
About
This structured workout focuses on building strength by targeting the key muscle groups of the lower body, including the glutes, quadriceps, hamstrings, calves, adductors, and abductors.
Incorporating compound exercises such as squats, deadlifts, and lunges alongside selected isolation movements ensures a comprehensive engagement of these areas.
The routine utilizes higher weights with lower repetitions, aiming to develop maximum strength efficiently rather than prioritizing muscle mass growth.
Participants should adhere to individual capability and consult their fitness goals for optimal results.
Effort and consistency will yield significant lower body strength improvements.
Workout 1
Glutes, Quadriceps, Hamstrings
Stability Ball Hip Thrust
18reps28reps38reps
Wall Squat
110reps210reps310reps410reps
Stability Ball Leg Curl
15reps25reps35reps45reps55reps
Stability Ball Hip Bridge
11:0021:0031:00
Single-Leg Stability Ball Hip Thrust
16reps26reps36reps46reps
Forward Lunge with Twist
118reps22.5lbs218reps22.5lbs318reps22.5lbs
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Generate My PlanThe 6 Best Legs Exercises with Stability (Swiss) Ball to Build Strength
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1. Stability Ball Hip Bridge
SETS LOGGED746,166Glutes Strength87 mScoreGlutes
Stability (Swiss) BallThe 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.
2. Single-Leg Stability Ball Hip Thrust
SETS LOGGED135,013Glutes Strength86 mScoreGlutesStability (Swiss) BallThe 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, Weight14reps24reps34reps44reps3. Stability Ball Hip Thrust
SETS LOGGED151,962Glutes Strength92 mScoreGlutesStability (Swiss) BallThe 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, Weight19reps29reps39reps49reps4. Wall Squat
SETS LOGGED40,996Quadriceps Strength84 mScoreQuadricepsStability (Swiss) BallWall 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, Weight19reps29reps39reps49reps5. Stability Ball Leg Curl
SETS LOGGED106,537Hamstrings Strength79 mScoreHamstringsStability (Swiss) BallThe 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, Weight18reps28reps38reps48reps6. Forward Lunge with Twist
SETS LOGGED214,448Glutes Strength85 mScoreGlutesStability (Swiss) Ball
Medicine BallsThe 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.
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