Glute, Hip and Thigh Exercises

One-Legged Press on the Exercise Ball

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 a paper plate or glider under your left heel and straighten that leg straight out in front of you, right knee bent.
3. Push through the heel of your right foot to push up on the ball (as in a leg press).
4. As you press up, drag that left heel on the floor, pressing into the paper plate as much as you can.
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, lift the non-working leg off the floor instead of resting it on a paper plate
• Keep your range of motion short at first until you feel more stable
• Keep the knee behind the toe and try to put your weight on your heel as you press up rather than on the ball of your foot

• Leg Press on an Exercise Ball
• One-Legged Press on the Exercise Ball
• Leg Lifts
• Inner Thigh Squeeze
• Hip Lifts on the Ball
• Squat With Side Step
• Glute Squeezes on the Ball
• Bent-Over Leg Lifts
• Squat with Inner Thigh Lift
• Seated Outer Thigh Taps