Swiss Ball Exercises for Legs


What you need: A Swiss Ball appropriate for your height. Ankle Weights (for more advanced levels). Intensity: 10 -15 repetitions, then rest for 30 seconds. Do 2 more sets per exercise. Where applicable finish one side before you begin the other. Enjoy the workout and work up a sweat!

Full Bridge
Full-Bridge-ball

  • Sit on the floor with your heels on a ball and your hands behind you.
  • Raise your hips up off the floor, pushing up through your arms, making a straight line from your heels to your shoulders.
  • Keep your hands directly under your shoulders.

Uni Stiff Leg Deadlift
Uni Stiff Leg Deadlift

  • Stand upright holding the ball in front.
  • Raise one leg up behind straight as you lower your torso down and press the ball out in front.
  • Return to the upright position, keeping both legs straight throughout.
  • Complete all reps on one side before switching to the other side.

Side Lunge
Side Lunge Ball

  • Stand upright holding the ball at waist height.
  • Take a step to one side, lowering into a semi-squat position and at the same time, raise the ball overhead.
  • Push off the outside foot to return to start position, bringing the ball back to waist height.
  • Complete all reps on one side before switching to the other side.