How to Do Standing Glute Lift Stability Ball Exercises

The stability ball is a low-impact, affordable device that almost anyone can use to firm and tone muscles. Many people consider it similar to isometrics in the way it can be used to isolate and work various muscle groups. They consist of nothing more than high-density PVC plastics formed and filled with air to form a hollow sphere. Because of their construction material they can withstand pressures of up to 500 pounds without bursting, making them an option for the clinically obese. Stability balls utilize low impact and variable speed aerobic or isometric exercises, and as a result can be used by the old, infirm, and obese as a way to try to strengthen the body and shed unwanted fat. All that a person requires to exercise is a little room to practice, a stability ball, and their imagination to think of ways to work the muscles.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Practice Space
• Stability Ball

Performing A Standing Glute Lift

1. Begin by standing roughly half a foot away from the ball, facing it.

2. Bend down at the waist so that your shoulders are directly over the ball.

3. Place the flats of your hands directly down on the top of the ball. Make sure to keep your arms at full extension and your elbows locked. Exert mild and stable pressure on the ball throughout this entire exercise not with your arms, but with your waist. Lean into it.

4. Bend the right leg slightly and extend the left leg behind you so that only the tips of your toes touch the ground.

5. Raise the left leg completely horizontal with the ground, lock your knee if you like, you should be lifting from the hips, not the legs.

6. Set the left leg back down with the toe touching the ground before repeating the lift. Do this for anywhere between 10 and 20 repetitions.

7. Switch the placement of the legs so that the left leg is bent slightly and bracing the body while the left leg is extended behind you.

8. Raise your right leg in the exact same manner as you did the left for the same number of repetitions. With this done, you’ve completed a full set of standing glute lifts.

Tips & Warnings

• It is important to use a stability ball that is right for your height. To make sure your stability ball is the right size, sit on it. If your hips are level with or slightly above your knees then you've got the right size ball. Make sure to breathe steadily throughout this exercise. If you have trouble with the ball rolling during this exercise, push it up against a wall to keep it from getting away from you.

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