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.

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?

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