Glute, Hip and Thigh Exercises

Hip Lifts on the Ball

1. Lie down and place the heels on the ball, keeping the legs straight.
2. Squeeze the glutes and lift the hips up until the body is in a straight line.
3. Keep the hands on the floor for more balance if needed.
4. Release the hips down, barely touching the floor, and repeat for 1-3 sets of 12-16 reps.
5. If the exercise is too hard, re-position the ball under the calves or thighs to make it easier.

• 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