Glute, Hip and Thigh Exercises

By Paige Waehner, About.com Guide

Updated October 07, 2010

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The leg press is a great beginner exercise targeting the glutes, hips and thighs. It mimics a machine leg press, but is easier since you're using your own body weight for resistance.

1. Sit on the ball and slowly roll down the ball, walking your feet forward until you're sitting at an incline, knees bent.
2. Place the fingertips on the floor or hold onto a wall for balance, if needed.
3. Push through the heels of both feet (lifting the toes off the floor, if you can) and push back on the ball until the knees are almost straight.
4. As you press up, move slowly, really engaging the muscles of the hips and thighs.
5. Lower and repeat for 1-3 sets of 10-16 reps.

Tips

• Using a smaller ball will allow your finger tips to reach the floor, guiding you throughout the movement
• To make it harder, go slower or try the one-legged version below
• At the bottom of the movement, keep the knees behind the toes