There are many different stability ball exercises for the glutes, butt, and core muscles. 1 leg stability ball bridges are a really challenging glute and core exercise.
The hip and pelvis are part of the core, and if you have a more stable pelvis and hip you will decrease the risk of injury.
A stable hip is especially important for protecting the knee. When the glutes are strong and the hip is stable the knee will be more stable.
Strong glutes are important for everyone because they support the hip, lower back, and the knee. And if you are a runner or play sports that involve running strong glutes are even more important.
Below are instructions for a challenging exercise that improves hip stability and core stability while strengthening the glutes.
Choose a stability ball that is about as tall as your knee. For most people a 65cm ball is the ideal height.
Starting Position: Start by sitting on the ball, and then slowly walk your feet forwards until your head and lower back are supported on the ball.
Place your hands on your hips, center one leg, and then slowly lift the other leg so that your thighs are parallel.
Form: Inhale as you lower your hips towards the floor. When you get to the bottom pause for a brief second and then exhale and you lift your hips back up towards the ceiling. Hold for a second at the top and then repeat the exercise.
Personal Trainer Tips: Always be mindful of the position of your lower back. Try to keep your lower back in a neutral position throughout.
In regards to position on the ball, the further your hips are off the ball the more challenging this exercise becomes.
To really work the butt and glutes, pause at the top and focus on squeezing the glutes for 2-5 seconds before lowering.
If this exercise is too challenging begin by mastering bridges with 2 feet on the floor.
If you want to make this glute exercise even more challenging, you can place a weight across your thighs to increase the resistance.
Another way to make this exercise more challenging is to change your hand position. You can hold your arms straight out in front of your chest or hold your arms over your head.
There are many great exercises for the glutes and butt. This is truly an advanced glute exercise, so start slow and build up by practicing.
Bridges are great, but don't neglect standing leg exercises like squats and lunges. Squats and lunges are really the best overall leg exercises.
Use a combination of different exercises when you are doing a leg and butt workout, try new exercises from time to time, and remember to have fun working out.
Yours in Health,
Dr. Charles PT/PT