- Lie on the ball with the head, neck and shoulders supported, knees bent and toes lifted.
- Hold medium-heavy weights, if desired, on the hips
- Begin the move by lowering the hips towards the floor without rolling on the ball.
- Squeeze the glutes to raise hips until the body is in a straight line.
- Lower and repeat for 1-3 sets of 10-16 reps.
Glute, Hip and Thigh Exercises
By Paige Waehner, About.com Guide
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
These glutes squeezes are great for targeting the butt as well as the hamstrings and the lower back. The key to focusing on the glutes is to lift your toes and press into the floor with your heels. You can also prop weights on the hips for more intensity.
Prev
- 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
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