Swiss balls, also known as stability and exercise balls, are a popular piece of exercise equipment found in most gym facilities. The balls can be used to train all the major muscles of the body, including the legs. Among is the many benefits of working out with a Swiss Ball is increased activation of the core muscles, which helps with stabilization during the exercises.
Swiss Ball Wall Squat
The Swiss ball wall squat targets the leg muscles, including the quadriceps of the front thigh and hamstrings of the back thigh. The glute and core muscles are also involved in the movement. Grab the ball and stand in front of a wall. Place the ball behind your lower back region up against the wall and place your feet out in front of you at a distance slightly wider than shoulder-width apart. Extend your arms in front of your chest or keep them by the sides of your body. Lower your hips down by bending your knees until your thighs are parallel to the ground. Raise your hips back up to the starting position by extending your knees. Keep your back straight and head up during the exercise. To increase the difficulty, hold a weight plate in your hands while performing the movement.
Swiss Ball Lunge
Swiss ball lunges are an exercise for the quadriceps, hamstrings and glutes. Hold the ball with your hands and stand with your body upright and feet shoulder-width apart Lunge your right leg forward by lifting your right foot, putting it out in front of you on the floor, and bringing your hips down by bending your knees. Once your left knee is near the floor, raise your hips back up by extending your knees, lifting your right foot off the floor and moving it back to the starting position. Repeat the exercise lunging with the left leg forward.
Swiss Ball Hamstring Curl
This movement is for the hamstring and glute muscles. Place the ball on the floor and lie facing towards the ball with your back on the floor. Extend your legs and place the heels of your feet on top of the ball with your toes pointing up towards the ceiling. Extend your arms out to the sides on the floor and turn your hands so your palms are facing the floor. Lift your hips off the floor and then move your heels towards your hips by bending your knees and contracting the hamstring muscles. When your knees are positioned over your hips, move your heels away from your hips by extending your knees until you reach the initial position.
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