Glute, Hip and Thigh Exercises

The hip lift is a great way to work the glutes, hamstrings and the lower back. By propping the feet on the ball, you also add a balance component which makes the exercise more dynamic and more intense. Do it right:

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.