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

Wall squat ball exercise
  • 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

weighted wall squat ball exercise
  • 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

one legged wall squat ball exercise
  • 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 ball exercise
  • 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.
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Ball Hip Abduction

hip abduction ball exercise for legs
  • 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

hip adduction ball exercises for legs
  • 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

leg curl ball exercises for legs
  • 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

reverse leg curl ball exercises for legs
  • 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

sitting ball squeeze ball exercises for legs
  • 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

lying ball squeeze ball exercises for legs
  • 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

reverse bridge ball exercises for legs
  • 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

calf raise ball exercises for legs
  • 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

one legged calf raise ball exercises for legs
  • 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

toe raise ball exercises for legs
  • 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.

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