Best Legs Workouts With Stability Swiss Ball To Get Lean And Burn Fat
About
This workout is designed to target the six primary muscle groups of the legs: the glutes, quadriceps, hamstrings, calves, adductors, and abductors.
These exercises incorporate compound movements such as squats, deadlifts, and lunges to efficiently engage multiple muscle groups simultaneously.
By focusing on maintaining an elevated heart rate and performing resistance training with lower weight and higher repetitions, this routine aims to optimize fat burning while preserving lean muscle mass.
Incorporating a stability Swiss ball enhances the challenge by improving balance and core strength.
This lower body workout is tailored to diverse fitness levels, allowing for adjustments based on personal goals and abilities.
Workout 1
Glutes, Quadriceps, Hamstrings
Stability Ball Hip Bridge
11:0021:0031:00
Wall Squat
110reps210reps310reps410reps
Stability Ball Leg Curl
15reps25reps35reps45reps55reps
Single-Leg Stability Ball Hip Thrust
18reps28reps38reps
Stability Ball Hip Thrust
16reps26reps36reps46reps
Forward Lunge with Twist
118reps22.5lbs218reps22.5lbs318reps22.5lbs
The 6 Best Legs Exercises with Stability (Swiss) Ball to Get Lean and Burn Fat
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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 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. 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, Weight18reps28reps38reps48reps5. 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, Weight19reps29reps39reps49reps6. 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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