Natalie Jill leads three stability-ball exercises for legs and glutes: single-leg squats with one foot on the ball, hamstring bridges lying down, and prone glute lifts. Ten reps each side, holds included.
Hey, guys. Natalie, Jill here. Welcome back to Happy, healthy, and Fit. Today we're doing a leg and butt blaster workout. I've got three moves for you that you can do anywhere. You're just going to need a stability ball. Any stability ball that you have access to is going to work. Are you ready?
The first one, we're going to start standing, and you're going to put one of your legs up on the ball, your foot there, the other one, your base leg is going to stay planted, and we're just going to come down, driving through our heel on that base leg and bring it back up. So the leg on the ball is gonna extend out the leg that is your base leg, you're gonna come down to a little bit of a squat position, and we've got just 10 of them on each side. Are you ready? Take it out. And then in. Nice. You should really feel this in the glute of the base leg. Targeting that booty. Nice.
Make sure you're breathing while you're doing it.
Three more right here.
Last one. Nice. Shake it out. Now, what you'll notice is you really feel that in your glute, but you're also getting a hip flexor stretch on the other side. So we're doing some combo work right there. Taking it to the other side. Same thing. Base leg planted, other foot up on the ball, and we're going to take it down. Ready? Take it down. Keeping my arms out for balance. Drive up.
Driving through your heel. Down and up.
Good job.
Three more.
Last one.
Good job.
Shake it out.
All right, we're gonna come down to.
The floor for this one.
Still using the ball, gonna lay flat.
On your back with your legs up on top of the ball just like this.
You want your toes pointed up, hands flat on the ground, and we're gonna.
Lift up, squeeze as high as you can, really targeting the back of your leg, your hamstring, and those glutes. Squeeze it up. Just when you think you have it high enough, bring it higher, point your toes up, and hold. Now, to make this a little bit more challenging, you're going to raise your arms, too.
Hold them tight, which is going to help activate that core. Working those core muscles, too. Squeeze it higher. Don't cave down. Just keep it up high and keep those toes pointed to the ceiling. And hold. Squeeze. You should really start to feel this burn. Your whole leg, but mostly the hamstring and those glutes. You'll feel it in, and it should feel really good on your lower back.
Squeeze up a Little bit longer. Now, you can keep holding it here, or you could put your arms down to modify and then to take it and make it a little bit more challenging. We're going to lift one leg at a time, just like this. Up.
Up.
Just like that.
You can do this part with me, or you can keep it in that hold position right here. Either hands down or hands up. Squeeze it up.
Up. So no matter where you are, back to this hold right here.
Squeeze it.
Come down and rest for a second.
All right, one more exercise here.
Take it over on top of the ball this time. Now you want to do this just like this so that you could hold the ball without touching the ground. So you want your core, your abs centered so you are engaging the ball without rolling right there. And just when you find that spot where you could lift your hands up, we're going to take our legs, slight V open, and we're going to lift up, using our glutes, the back of our legs, to squeeze up and out. Just like that.
Up and out. So we're working our glutes, working our legs. You're going to feel that really nice in your lower back, strengthening that lower back as well. And that core.
Up squeeze.
Small movement, but you'll really feel this. Now to make it more challenging, the further back you come, the harder this is going to be. So play with your position on the ball until you're really feeling it.
Up.
Bringing it up and open and back down. Activating those hamstrings and those glutes.
Only three more right here.
Last one.
Hold it and you're done. That's it. Super quick exercise. Just three brief moves. Should really feel that in those legs and that booty. For more exercises, more workouts, check out the other videos on my channel and make sure you subscribe below.
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