Lower-Body Stability-Ball Workout

Strengthen and tone your legs and glutes with this ballin’ circuit routine.

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If you’re like me, you mean business when it comes to getting the most out of a lower-body workout. Hello, thighs and glutes! The stability ball is a staple tool for this type of work that never seems to get old. You know that large-looking bouncing ball at the gym that some of us love … and others give the side eye and keep on walking. Well, if you desire to build strength, balance and stability — and a stellar-looking lower body — this workout will not disappoint. Let’s get started and generate some serious strength!

Perform the following exercises in a circuit to challenge yourself and feel the burn.

Exercise Sets Reps
Bulgarian Split Squat 4-5 10-12 (each leg)
Side Lunge 4-5 10-12 (each leg)
Reverse Hyperextension 4-5 15
Single-Leg Glute Bridge 4-5 10-12 (each leg)
Hip Thrust 4-5 15

Hip Thrust

hip thrust for women

Place the stability ball on the ground. Lie your shoulder blades and neck on top of the stability ball with your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor. As you lift your hips up, drive through the heels of your feet and squeeze your glutes at the top of the movement. 

Single-Leg Glute Bridge

single-leg glute bridge for women

Lie on the floor with the stability ball at your feet. Place the heel of one leg on the stability ball and bend at the knee. Your other leg should be raised straight. Push through the heel on the ball to allow you to extend your hips upward and raise your glutes off the ground. Squeeze and hold and then lower back down to the start position.

Side Lunge

side lunge for women

Place a stability ball beside you. Step about 1 foot away from the ball. Place the leg that is close to the ball on top of the stability ball. Get your balance, core tight and torso upright. Begin to lower your body into a side lunge. Your leg that is on the ground will be bending as you lunge. Ensure that your knee does not go past your toes.

Bulgarian Split Squat

bulgarian split squat for women

Place a stability ball behind you as you stand straight. Stagger your legs as if you’re about to go into a lunge. Lift one leg up and place it behind you onto the stability ball. Get your balance, core tight and torso upright. Lower your body until you are almost horizontal and your knee is in line with your front foot. Drive back up through your front heel to the start position.

Reverse Hyperextension


Lie on your stomach on top of the stability ball. Place your hands and feet on the ground. Get your place, keeping your hands on the ground, engage your hips, and lift your legs off the ground and squeeze your glutes at the top of the movement.