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.

Glute Bridge
glute bridge ball

  • Lie on your back with your heels on the ball and the tubing over your midsection holding the end on the floor by your sides.
  • Raise your hips off the floor, trying to make a straight line from your feet to your shoulders.
  • Lower your body back to the floor and repeat, keeping your hands by your sides.

Glute Bridge March
Glute Bridge March Ball

  • Lie on your back with your legs straight and heels on the ball, placing your hands at your sides.
  • Raise your hips off the floor, dragging the ball towards your buttocks to make a straight line from your hips to your shoulders.
  • Raise one foot up off the ball and hold briefly.
  • Lower the foot back to the ball and repeat
  • Complete all reps on one side before switching to the other side

Hip Abduction
Hip Abduction Ball

  • Lay on the ball on your side with one knee on the floor and the top leg straight out to the side.
  • Lift the top leg straight up, moving from the hip.
  • Lower and repeat.
  • Complete all reps on one side before switching to the other side.

Uni Squat
Uni Squat

  • Stand upright with the ball behind you, holding dumbbells at your sides with one foot off the floor slightly.
  • Slowly squat down on one leg to where you just touch the ball, keeping your back flat.
  • Push through your standing foot to return to the upright position.
  • Complete all reps on one side before switching to the other side.

Hip Abduction
hip-abduction-ball

  • Lie on your side with your legs straight and the ball between your feet.
  • Raise your legs and the ball up off the floor, keeping your legs straight throughout.
  • Complete all reps on one side before switching to the other side.

Hip Extension
Hip Extension-ball

  • Kneel on the floor with the ball under your abdomen, your forearms on top of the ball and one leg straight out behind.
  • Raise the straight leg up behind, moving from your hip.
  • Lower and repeat.
  • Complete all reps on one side before switching to the other side.

1 thought on “Swiss Ball Exercises for Legs”

  1. what do you mean by “…and the tubing over your midsection holding the end on the floor by your sides” for glute bridge?

Leave a Comment

Your email address will not be published. Required fields are marked *

1 × four =

Web Analytics