STRENGTH TRAINING

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

Photo Credit: Nicolas Smith
Stability Ball Wall Sits
Place a stability ball against a wall and stand with your back to it so that your shoulders and neck are pinning it to the wall. Your feet should be about hip-width apart, but slightly ahead of your hips (a useful guide: Your feet need to be ahead of your hips by half the length of your thigh). Keeping the ball pinned against the wall, slowly bend your hips and knees as you lower to a sitting position, rolling the ball down the wall with you as you sit. At the bottom of the movement, the ball will still be behind your shoulders and neck, but you will be in a sitting squat, with your hips and knees bent at 90 degrees, and your knees directly over your feet. Do not sit any deeper than a 90-degree hip angle or you'll risk injury! Hold for a count of 10 and then press back to the starting position, rolling the ball up the wall with your shoulders as you rise. Repeat for a second set of 10.

Advanced One-Foot Variation
Perform the entire wall sit as above, but with one foot held slightly off the floor. Repeat for a set of 10 reps and then switch feet.

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