The leg muscles are considered one of the largest muscle groups in the body. The thighs consist of the quadriceps on the front side and hamstrings on the back. Smaller muscles exist on the inner thighs, which are known as adductors, and the same holds true for the outer thighs, which have abductors. On the lower, back part of the legs, you have the two-part calf complex, which consists of the gastrocnemius and soleus. If you want to create long, lean leg muscles, you can target all of these areas with a yoga ball.
Wall Squats
Wall squats target your quads, hamstrings and also glutes, which are your butt muscles. Pin the ball to the wall with the middle of your back, step forward slightly and place your feet shoulder-width apart. Slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 repetitions. If you need more resistance, hold a medicine ball against your chest or hold dumbbells at your sides.
Lunges
Lunges work the same muscles as squats, but they are done with a different foot position. Pin the ball against a wall the same way you did with squats, but place your right foot forward and left foot behind you. Slowly lower yourself down until your right thigh parallels the floor and left knee is an inch above the floor. Keeping your back straight, stand up and repeat. Once you've completed 10 to 12 reps, switch sides. Again, if you need more resistance, hold a medicine ball or dumbbells. When doing lunges, make sure your front knee does not go past your toes.
Hamstring Curls
Hamstring curls not only work your hamstrings, but you also recruit your lower back and glutes. The muscles in your lower back are known as the erector spinae. Lie on your back with your heels propped up on the ball and arms at your sides. After pressing down with your heels and lifting your hips in the air, roll the ball toward your body by bending your knees. Once your heels are close to your butt, lift your hips slightly higher and hold for a second. Slowly roll the ball back to the starting point and repeat 10 to 12 times. You can make this exercise more challenging by using one leg at a time.
Adductor Squeeze
The adductors are commonly referred to as the groin, and they consist of the adductor magnus, longus, brevis and sartorius. You can work this muscle group with a thigh squeeze. Lie on your back with your arms at your sides, legs lifted and knees bent at an upward angle. After placing the ball between your shins, squeeze inward forcefully and hold 5 to 10 seconds. Slightly release the pressure and repeat 10 to 12 times.
Abductor Squeeze
The abductor muscles consist of the tensor fascia lata, vastus lateralis, gluteus minimus and gluteus maximus. You can do an abductor squeeze to works these muscles with the ball. Stand with your right shoulder facing a wall and hold the ball against it at waist height. After lifting your right leg and bending your knee, place the outside of your thigh against the ball and push in forcefully. Once you have held this position for 5 to 10 seconds, slightly release the pressure and repeat. Perform 10 to 12 reps with both sides.
Calf Raises
The gastroc is the top part of the calf muscle and the soleus is the bottom part. Both segments get worked with calf raises. Pin the ball to a wall with your chest, place your hands on the sides of the ball and place your feet shoulder-width apart. Keeping your legs straight, lift up onto your tip toes by contracting your calf muscles and hold for a full second. Slowly lower and repeat for 15 to 20 repetitions. You can make this more challenging by doing one leg at a time.
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