The legs have multiple muscles present and are the powerhouse of your lower body when it comes to sports like football and basketball. Conventional exercises are often performed with weight machines and barbells. If you want to spice up your workouts and use a ball to work your legs, you are in luck. Exercises can be done to target all the major muscle groups with an exercise ball.
Squats
If you do a squat with a ball, it works your legs without any stress on your lower back. Brace the ball against a wall with your mid-back and step forward slightly. Space your feet shoulder-width apart with your toes pointing forward. Lower yourself down by bending your knees. Stop when your thighs are parallel to the floor, stand back up and repeat. To increase the resistance with this exercise, hold dumbbells in your hands at your sides.
Lunges
Ball lunges are performed with your legs in a staggered position. Pin the ball against the wall with your mid back. Step your right foot forward and your left foot behind your body toward the wall. Lower yourself down by bending your knees. Stop when your right thigh parallels the floor and your left knee is 1 inch above the floor. Stand back up and repeat. Do a set of reps and switch sides. Make sure your front knee does not go past your toes when you lunge. If so, step your foot forward slightly.
Hamstring Curls
Hamstring curls work your hamstrings. Lie face-up on the floor with the backs of your lower legs propped up on the ball. Press into the ball to lift your hips off the ground. Stop when you form a straight line from your shoulders to your heels. Roll the ball towards your body by contracting your hamstring muscles. Once your heels are by your butt, lift a little bit higher and squeeze for a second. Lower yourself back down, roll the ball back out and repeat.
Butt Raises
Butt raises work your glutes and hamstrings at the same time. Lie flat on your back with your heels up on the ball. Bend your knees slightly and press into the ball to lift your hips off the floor. Squeeze your glutes forcefully for a second, lower yourself back down, and repeat.
Calf Raises
Calf raises can be done with your body facing the ball. Stand with your feet hip-width apart. Pin the ball against a wall at chest height and raise your body up onto your tiptoes. Squeeze for a second, lower yourself back down and repeat. Hold dumbbells in your hands if you want added resistance.
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