Looking to upgrade your glute workout routine? Swiss ball exercises for glutes are here to shake things up! Using a Swiss ball, you can turn your routine into a playful yet effective session. This versatile tool not only enhances traditional exercises but also introduces balance and stability aspects. Engaging a wider range of muscles, particularly the core, means you’re not only sculpting a stronger butt but also boosting your overall strength and posture. This approach to exercise offers a comprehensive way to improve your fitness, focusing on your glutes while benefiting your entire body.
Whether you’re a seasoned athlete or just embarking on your fitness journey, these eight Swiss ball exercises are designed to suit any fitness level. They provide a fun, engaging, and challenging way to work on your glutes, all from the comfort and privacy of your home.
Dive into the world of ball exercises for glutes, embracing the simplicity and effectiveness of Swiss ball workouts as your path to fitness success. This cost-effective, space-saving solution offers a gateway to achieving stronger, more sculpted glutes. Explore these exercises with me and embark on your journey to enhanced glute strength today!
This video is your go-to workout for Swiss ball glute exercises. Follow along with me through this 20-minute session, helping you achieve the strong, toned butt you’ve been aiming for!
How To Perform this Workout?
Each sequence consists of four exercises. You should complete each exercise for a duration of one minute or aim for 15-20 repetitions. Perform these four exercises consecutively without pausing. After completing the sequence, take a one-minute rest before repeating the entire sequence. Once you’ve repeated the sequence, you can then proceed to the next set of exercises.
Swiss Ball Exercises for Glutes – 1st Sequence
The Swiss ball exercises for glutes featured here are performed standing, with the ball against the wall. In the demonstration videos, I use just body weight. For some exercises, there are progressions for the more advanced among you. Feel free to advance or regress as needed. Additionally, you’re welcome to add weights for an extra challenge, provided that you maintain proper form and stability.
Exercise #1 : Wall Ball Squat
Starting position: Lean your back against the ball, which is against the wall. Place your feet shoulder-width apart, slightly in front of your hips, not directly beneath you.
Movement: Bend your knees to lower your body into a squat position, keeping the ball stable against the wall. Hold the squat for a moment, then press back up to the starting position. Repeat the exercise for a full minute or do between 15-20 reps.
Key points and Technique:
- Move your body straight down, shifting your weight more onto your heels.
- When in the squat position, aim for approximately 90 degrees at both the hips and knees.
- Keep your back straight in a neutral position and maintain an upright posture with your shoulders over your hips.
- Ensure your knees are aligned with your ankles and avoid letting them collapse inwards.
- Exhale as you move your body upwards while pressing up from the squat.
- In addition to the primary goal of strengthening the leg muscles and glutes, another important objective is to activate the core muscles and stabilize the body.
Progression: From the squat, press up to lift one leg off the floor and balance on the other leg. Alternate between the right and left legs.
Exercise #2: Wall Ball Lunge
Starting position: Lean your back against the ball, and position the ball against the wall. Stagger your feet with the back foot against the wall and the front leg straight in front of your body. You can keep your arms along your body or in any position where you’re comfortable.
Movement: Bend your knees to lower your body down into a lunge, then press into the front heel to lift your body back up. Repeat for a full minute or do between 15-20 reps.
Key points and Technique:
- Keep your back straight in a neutral position and maintain an upright posture with your shoulders over your hips.
- Ensure that when bending, the front knee is aligned over the ankle and not collapsing inwards.
- Press your heel into the ground when pushing back up.
- Exhale as you move your body upwards while pressing up from the lunge.
- In addition to the primary goal of strengthening the leg muscles and glutes, another important objective is to activate the core muscles and stabilize the body.
Progression: Hold the lunge position, then lift the back leg up in the air in front of you, place it back down, and return to the starting position.
Exercise #3: Single Leg (SL) Squat
Starting Position: Lean your back against the ball, and position the ball against the wall. Place your feet slightly in front of you, not directly beneath your body, with one heel lifted off the floor.
Movement: Lower your body into a squat, keeping the lifted heel off the floor. Push back up from the squat primarily using the targeted leg (the one with the foot flat on the floor). Position your arms along your body or in front of you. Repeat this for a full minute or do between 15-20 reps.
Key points and Technique:
- Maintain a straight back in a neutral position and keep an upright posture with your shoulders aligned over your hips.
- When bending into the lunge, make sure the knee of your targeted leg is directly over the ankle, and avoid letting it collapse inwards.
- Focus on pushing off from the lunge primarily with one leg – the one with the foot fully flat on the floor. Minimize the push from the other leg, the one with only the toes touching the floor.
- In addition to the primary goal of strengthening the leg muscles and glutes, another important objective is to activate the core muscles and stabilize the body.
Progression: Lift the entire foot (the one with the heel raised) completely off the ground. This demands significant stability and strength from the standing leg. If you find this too challenging, consider holding onto a stick by your side for support, or regress to keeping the toes on the floor.
Exercise #4: Ball Hip Hike
Starting Position: Stand sideways next to the wall, with your hip leaning against the ball and the ball pressed against the wall. Raise the leg that is closer to the wall off the ground. Place the arm nearest to the wall over the ball for support.
Movement: Roll the ball up and down against the wall, first lowering your hip and then raising it to create a hip hike motion.
Key points and Technique:
- keep the standing leg straight throughout the exercise. You should feel the activation of the glute muscles in this standing leg, as it is the side doing the work.
- As you roll the ball upwards, simultaneously push it against the wall.
- Be mindful not to hyperextend your lower back. Engage your core muscles and aim to gently tuck your tailbone under, as there is a tendency to stick the buttocks out in this movement.
** Take a break for one minute or less, and then repeat the entire sequence on the other side.
Swiss Ball Exercises for Glutes – 2nd Sequence
The Swiss ball exercises for glutes showcased in this sequence include variations performed in a bridge position, both with the ball against the wall and then with the ball away from the wall. Again, For some exercises, there are progressions for the more advanced among you. Feel free to advance or regress as needed. Additionally, you’re welcome to add weights for an extra challenge, provided that you maintain proper form and stability.
Exercise #1: Ball Hip Thrust
Starting Position: Bridge position over the ball: Lie back over the ball with your lower back and hips raised off the ball. For better stability, position the ball against a wall. Place your hands behind your head for support.
Movement: Lower and lift your hips while maintaining a straight, neutral spine. Concentrate on engaging your glute muscles as you lift your hips. Repeat this movement for a full minute or do between 15-20 reps.
Key points and Technique:
- Lower your hips slowly and then lift them up at a faster pace.
- Keep your head raised off the ball and aligned with your spine.
- As you thrust your hips upwards, aim your pubic bone towards your belly button and tuck your tailbone under.
Exercise #2: Single Leg Hip Thrust
Starting Position: Begin as in the previous exercise, with the only difference being that your feet are together, one heel is raised off the ground, and there is less body weight on this leg. Place your hands behind your head for support, or on the floor for increased stability.
Movement: Lower and lift your pelvis, emphasizing the push from the targeted side (the leg with the foot flat on the floor). Repeat this for a full minute or do between 15-20 reps.
Progression: Lift the foot with the raised heel entirely off the ground. This variation is quite challenging. If you find it very difficult, consider placing your hands on the ground for added stability. You can also use two yoga blocks to rest your hands on if needed. Alternatively, keep your toes on the floor and apply minimal pressure on them.
Key points and Technique:
- Focus on pushing off predominantly with the standing leg (the one with the foot flat on the floor) while placing less body weight on the leg with the heel off the floor.
- Keep your hips level and avoid letting one side drop down.
- If you feel very unstable during this exercise, place your hands on the floor for support or use two yoga blocks for added stability.
Exercise #3: Supine Single Leg Bridge
Starting Position: Lie on your back on the floor with one foot flat on the floor and the other foot on the ball (the same targeted leg from the previous exercise should be on the ball). Keep your arms along your body on the floor.
Movement: Lift your pelvis up into a bridge position and then lower it back down. Repeat this exercise for a minute or complete between 15-20 reps.
Progression: After lifting into a bridge position, hold it steady, then lift and lower the other leg. Afterwards, lower your pelvis back down to the starting position.
Key points and Technique:
- Although your knees positioned uneven, strive to keep your hips level when lifting into the bridge position.
- As you lift into the bridge, be cautious to avoid hyperextending your lower back. Direct your pubic bone towards your belly button and gently tuck your tailbone under.
Exercise #4: Ball Hamstring Curl
Starting Position: Lie back on the floor, placing both feet on the ball and keeping your arms by your side. Lift your pelvis and hold it up in a bridge position.
Movement: Extend your legs to roll the ball forward (away from you), and then bend your knees to roll the ball back towards you. Repeat this exercise for a minute or complete between 15-20 reps.
Key points and Technique:
- Tuck your tailbone under and prevent any sagging in your lower back.
- As you extend your legs and roll the ball out, your pelvis will slightly lower. Ensure that you lift your pelvis back up when bending your knees.
** Take a break for one minute or less, and then repeat the entire sequence on the other side.
