STRENGTH TRAINING

One Big Ball, One Fine Butt: Stability Ball Glutes Exercises

Photo Credit: Nicolas Smith
Are you only as good as your butt? We’d argue no, but who wants to find out the hard way? Not you, which is why you're probably pushing out those squats and lunges week after week. But you're probably bored, and no wonder—how many times can you get excited about doing the same old thing?

To help get you ass inspired in the New Year, we asked Devin Wicks, ACE, AFAA, a fitness operations director at the University of California, Berkeley, and specialty strength coach for some of the University's premier sports teams, for a program of butt exercises guaranteed to make you want to enter every room backwards. Just to keep it interesting, we limited him to a single piece of equipment—the stability ball—which you can use just about anywhere.

So grab your ball and get ready, because these intense exercises are going to change how you feel about the phrase "working your butt off."

Choose Your Ball
It’s important to pick the right stability ball for these exercises. Stability balls come in many sizes, and your gym will probably have a selection of them. You'll know a ball is the proper size if, when you sit on the ball with your feet on the floor and your knees bent, your thighs are roughly parallel to the floor. If you can't get that fit, it's better for your knees to be lower than your hips than for your hips to be lower than your knees.

Muscles Worked
These exercises will work more than just your glutes—your hamstrings, quads, and hip flexors will get a great workout too.

Number of Sets and Reps
Start with two sets of 10 repetitions for each exercise for an intermediate workout; move up to three sets of 10 reps for an advanced workout. Want to get really advanced? Try adding hand weights to the routine.

The Exercises
  1. Stability Ball Hip Raises
  2. Stability Ball Leg Raises
  3. Stability Ball Lunges
  4. Stability Ball Wall Sits