How to Workout Your Legs With a Stability Ball

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There are so many ways you can work out your legs. From beginner squats to lunges and deadlifts, exercises can target single muscles (isolation exercise) or multiple muscles (compound exercise).

We’re going to be looking at how to use the Stability Ball. While you typically see it used for crunches, we’ll show you some pretty unique ways to use it to help you lose weight, get in shape or keep yourself active!

How to Workout Your Legs With a Stability Ball

In this first video we’re going to be looking at 5 different exercises you can perform to hit some major muscles in your legs.

Wall Ball Squat

  1. With your back towards the wall, place the ball against the wall
  2. Lower the ball until it’s in the lumbar (curve of your lower back)
  3. Place your feet slightly in front of you, about shoulder width apart
  4. Slowly lower yourself down as if you were going to sit in a chair
  5. Stand back up

Make it Harder

The easiest way to make this exercise harder is to transition into a single leg squat.

  1. Get yourself set up for the exercise the way you normally would
  2. Bring your feet close together and lift one leg up
  3. Slowly lower yourself down as if you were going to sit in a chair
  4. Stand back up

Standing Ball Squeeze

  1. Place the stability ball in between your legs
  2. Stand up tall and squeeze your thighs together
  3. Hold the squeezed position for 10 seconds

Reverse Extension

  1. Place the ball on the ground in front of you
  2. Lay over the ball, with your toes touching the ground and your hands planted firmly on the ground in front of you
  3. Keep balanced, legs straight and lift your legs up off the ground, squeezing your glutes
  4. Lower your legs back to the ground and repeat

Make it Harder

Ankle weights!

Hip Abduction (outer thigh)

  1. Start with the ball on the ground in front of you
  2. Lay sideways on the ball, with your feet on the ground and your arm on the ball
    1. You can place your opposite hand on the ball or on the ground for additional support
  3. Keep the leg closest to the ground firmly planted and raise the opposite leg as high in the air as you can
    1. Make sure to keep both legs straight!
  4. Bring your leg back down

How to Make it Easier

  1. Lay down sideways on the ground
  2. Keep your leg closest to the ground firm and raise the opposite leg as high in the air as you can
  3. Bring your leg back down

Side Squat

  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 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.

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

Check out our how to video:

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