The thigh muscles shield the largest bone in the human body known as the femur. Being that this bone is large, so are the quadriceps and hamstrings which are found on the front and back of the thighs. Exercises with a stability ball work these muscles as well as the gluteus maximus which is found in the butt.
Squats
The squat is a common glute and thigh exercise performed with a barbell held across the shoulders. For a variation and to take excess stress off the lower back, the stability ball is also used for this exercise. Place the ball against a wall, lean against it with your mid back and position your feet shoulder-width apart in front of you. Slowly lower and lift your body by bending your knees. When lowering, do not let your knees go past your toes, and stop when your thighs parallel the floor.
To place more emphasis on your inner thighs, perform the squat with your feet in a wide stance and your toes turned out.
To challenge your balance, turn your body sideways, lean into the ball and lift one leg. Now perform a set of squats and switch sides.
For all variations, hold onto dumbbells to increase the resistance.
Lunges
Lunges are well known as butt-burning exercises, but being that they involve knee flexion and extension, they also target the quads and hamstrings. To do these on the stability ball, assume the same starting position as squats, except place your feet in a staggered stance. Lower and lift your body by bending your knees for a set of reps, and then switch sides. When doing these, do not lean forward or jut your hips forward when you are lowering. Also keep your back knee an inch off the floor and do not let your front knee go past your toes.
Split Lunge
The split lunge is a challenging variation of the regular lunge. This exercise takes more balance. While standing in front of the ball, place your left foot on it and step forward slightly with your right foot. At this point, your left leg should be extended behind you, your back should be straight and your hands should be on your hips. Slowly lower yourself down until your right thigh parallels the floor, stand back up and repeat. Perform a set of reps and switch sides.
Shoulder Bridges
The shoulder bridge is a corrective exercise for back pain that also works the glutes and hamstrings. This is done from a face-up position on the floor with your heels propped up on the ball. In a steady motion, press into the ball to raise your hips, slightly bend your knees and dig your heels into the ball. As you do this, squeeze your hamstrings forcefully, hold for a second, then lower yourself back down.
A hamstring curl is a progression to this exercise. Instead of holding the contracted position, roll the ball toward your body until your heels are by your butt, then roll it back out. Alternate back and forth for a set of repetitions.
Adductor and Abductor Exercise
The adductors are on the inside of the thighs and the abductors are on the outside. To do an adductor exercise, kneel on the ball with your upper legs in a "V" shape and squeeze forcefully for a full second. Reduce the pressure and repeat for a set of repetitions. To do an abductor exercise, stand sideways to a wall, pin the ball against the wall and place the outside of your leg against the ball. At this point your leg should be in the air and your thigh should be about parallel to the floor. Apply steady pressure into the ball for a full second, reduce the pressure and repeat.
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