5 Amazing Stability Ball Exercises to Help you Build Leg Strength

stability-ball

The stability ball is useful for so many exercises. It helps build balance and coordination, plus it’s great for so much more. It’s no wonder fitness professionals love it so much.

We’ve had a lot of requests for more leg exercises, so here you go!

5 Amazing Stability Ball Exercises to Help you Build Leg Strength

Squat Twist

1. Hold the stability ball in front of you
2. Get into a squat position
3. As you squat down, lower the stability ball to the ground far off to your left
4. Stand back up and repeat on the other side

How to Make it Harder

Use isometric holds. When you get to the bottom of the movement hold your position for 5 – 10 seconds then repeat.

Overhead Squat

1. Get yourself set in a squat position
2. Hold the stability ball directly above your head with your elbows locked in
3. Squat down, with the ball overhead
4. Stand back up and repeat

How to Make it Harder

Use isometric holds. When you get to the bottom of the movement hold your position for 5 – 10 seconds then repeat.

Jump Squat

1. Get yourself set in an overhead squat position
2. Squat down as low as you can
3. Jump up in the air and repeat

How to Make it Harder

Single leg jump squats are performed similar to the jump squat above. The difference? Squat down with only 1 leg and jump up switching legs after you land.

Frog Jump

This is a great exercise to add some power to your workouts. Watch your heart rate, this one gets the blood flowing!
1. Get yourself set in an overhead squat position
2. Squat down as low as you can
3. With a slight lean forward, explode up and propel yourself forward
4. Repeat the movement

How to Make it Harder

The single leg frog jump is similar to the single leg jump squat. As you squat down on one leg, propel yourself forward as you jump up with the same leg. Repeat on the other side

Hamstring Curl

A great exercise to target your hamstrings (the back of your legs).
1. Sit on the ground with a stability ball on the ground in front of you
2. Place your heels on the stability ball
3. Squeeze your glutes to raise yourself off the ground
4. Stabilize yourself using your hands
5. With your feet on the ball, bring your heels towards your butt
6. Extend your legs and repeat

How to Make it Harder

Try the single leg stability ball curl!
1. Get yourself setup in a hamstring curl position
2. Only using one leg, curl the ball towards you
3. Slowly extend your leg out and repeat

Change your base of support. Instead of having your arms on the ground beside you, try to rest your hands on your stomach or place them right up in the air. It makes the exercise even more challenging.

More of a visual learner? Here are the exercises in action!

Check out our how to video:

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