Ball Exercises for Legs

Ball exercises for legs target the hamstrings, quadriceps, hips and calf muscles.

Browse through the list of ball exercises for the leg muscles below:

Ball Squat - on Wall

Ball Squat - on Wall
  • Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and place your hands behind your ears.

  • Raise yourself up by extending your legs and slowly lower youself back after a short pause.

  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Squat - on Wall; Weighted

Ball Squat - on Wall; Weighted
  • Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and hold dumbbells with your hands down your body.

  • Raise yourself up by extending your legs and slowly lower youself back after a short pause.

  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Squat - on Wall; Sideways; One-Legged

Ball Squat - on Wall; Sideways; One-Legged
  • Crouch on one leg with your side pressed against the exercise ball, itself against the wall with your knee at a 90 degree angle.

  • Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.

  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Squat - One-Legged

Ball Squat - One-Legged
  • Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.

  • Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.

  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Hip Abduction

Ball Hip Abduction
  • Stand with the wall on your right side and hold the exercise ball up from the floor against the wall with your right thigh, knee bent.

  • Squeeze the ball by pressing your leg against it and slowly bring it back after a short pause. Alternate sides after each set.

  • Breathe out while pushing and breathe in while returning to starting position.

Ball Hip Adduction

Ball Hip Adduction
  • Stand on your right leg and put your left foot on top of the exercise ball, leg extended to your side.

  • Roll the exercise ball towards you by bringing your leg in and slowly roll it back after a short pause. Alternate sides after each set.

  • Breathe out while rolling in and breathe in while returning to starting position.

Ball Leg Curl

Ball Leg Curl
  • Lie on your back and grasp the exercise ball using your calves and your thighs.

  • Squeeze the exercise ball by pulling your feet towards your buttocks and slowly unsqueeze after a short pause.

  • Breathe out while squeezing and breathe in while returning to starting position.

Ball Reverse Leg Curl

Ball Reverse Leg Curl
  • Lie on your back, feet on top of the exercise ball, legs and back straight.

  • Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause.

  • Keep your back straight throughout.

Ball Squeeze - Sitting

Ball Squeeze - Sitting
  • Sit on the exercise ball with your thighs on each side of it and place your hands across your chest.

  • Squeeze the exercise ball between your legs by bringing your thighs closer to each other and slowly unsqueeze after a short pause.

  • Breathe out while squeezing and breathe in while returning to starting position.

Ball Squeeze - Lying

Ball Squeeze - Lying
  • Lie on your back and grasp the exercise ball between your legs below your knees.

  • Squeeze the exercise ball between your legs by bringing your thighs closer to each other while lifting your buttocks from the floor and slowly unsqueeze after a short pause.

  • Keep your back straight throughout.

Ball Reverse Bridge

Ball Reverse Bridge
  • Lie on your back with your feet on top of the exercise ball, knees and thighs bent.

  • Lift your back from the floor by extending your legs and slowly lower yourself back down after a short pause.

  • Keep your back straight throughout.

Ball Calf Raise

Ball Calf Raise
  • Stand up and lean against the exercise ball itself pressed against the wall in front of your chest.

  • Raise yourself by standing on your toes and slowly lower yourself back down after a short pause.

  • Make sure that only the calf muscles are exercising.

Ball Calf Raise - One-Legged

Ball Calf Raise - One-Legged
  • Stand up on one foot and lean against the exercise ball itself pressed against the wall in front of your chest.

  • Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate legs after each set.

  • Make sure that only the calf muscles are exercising.

Ball Toe Raise

Ball Toe Raise
  • Sit on the floor, hold the exercise ball on top of your ankles and place your hands on it, arms and legs fully extended.

  • Squeeze the exercise ball by pulling your toes towards you and keeping your arms fully extended and allow it to unsqueeze after a short pause.

  • Make sure that only the calf muscles are exercising.