List of Ball Exercises for Legs

You'll find on this page a list of exercises that target the muscles located in your legs and that require the use of an exercise ball fitness equipment.

There are 14 ball exercises for legs in total and comparison notes are provided for each, as well as animated illustrations showing you the correct start and finish positions.

  1. Ball Squat Against the Wall
  2. Weighted Ball Squat Against the Wall
  3. One-Legged Ball Squat Against the Wall Sideways
  4. One-Legged Ball Squat
  5. Ball Hip Abduction
  6. Ball Hip Adduction
  7. Ball Leg Curl
  8. Reverse Ball Leg Curl
  9. Sitting Ball Squeeze
  10. Lying Ball Squeeze
  11. Reverse Ball Bridge
  12. Ball Calf Raise
  13. One-Legged Ball Calf Raise
  14. Ball Toe Raise

Ball Squat Against the Wall

Ball Squat Against the Wall
  • The Ball Squat Against the Wall exercise has you leaning your back on an exercise ball which is pressed against a wall and lowering yourself down before rising back up again.

  • Although no actual weight is used, making sure to keep pressure on the exercise ball while lowering yourself will help you target stabilizing muscles in your body as well as targeting the muscles located in your legs and buttocks.

Weighted Ball Squat Against the Wall

Weighted Ball Squat Against the Wall
  • The Weighted Ball Squat Against the Wall leg exercise will allow you to train more efficiently (i.e. achieve results using less repetitions).

  • In it you simply hold one dumbbell with each hand down the sides of your body, arms extended throughout.

One-Legged Ball Squat Against the Wall Sideways

One-Legged Ball Squat Against the Wall Sideways
  • The One-Legged Ball Squat Against the Wall Sideways exercise is a squat variation in which you stand on one foot and press the exercise ball against the wall on your side.

  • This leg exercise is particularly effective at targeting your hip muscles as well as your quadriceps and glutes.

One-Legged Ball Squat

One-Legged Ball Squat
  • The One-Legged Ball Squat is quite similar to the Reverse Lunge in that your front foot remains on its position but with the distinction that the trailing foot rests on top of an exercise ball.

  • On top of exercising the thigh and buttocks muscles this leg exercise will stretch the quadriceps of the leg resting on top of the ball.

Ball Hip Abduction

Ball Hip Abduction
  • The Ball Hip Abduction is a leg exercise that will help you target the muscles located in your hips.

  • You perform it by pressing a ball against the wall using one leg at a time.

Ball Hip Adduction

Ball Hip Adduction
  • The Ball Hip Adduction leg exercise will also allow you to target the hip muscles since your leg will be raised but will also target the inner thigh muscles.

  • You perform it by resting a foot on top of a ball on one side and trying to roll the ball in towards you before pushing it to roll it back.

Ball Leg Curl

Ball Leg Curl
  • The Ball Leg Curl is a rare ball leg exercise that you can use to strengthen your hamstring muscles.

  • You perform it by lying on your back and squeezing the ball between your calf and hamstring muscles.

Reverse Ball Leg Curl

Reverse Ball Leg Curl
  • The Reverse Ball Leg Curl is another leg exercise that you can use to strengthen your hamstrings but also your glutes.

  • You'll again lie on your back but roll the ball in towards you by rolling the feet on top of it.

Sitting Ball Squeeze

Sitting Ball Squeeze
  • The Sitting Ball Squeeze is helpful if you want to exercise your inner thigh muscles.

  • Since you'll also need to maintain balance on the ball throughout the exercise you'll get to exercise the stabilizing muscles in your body as well.

Lying Ball Squeeze

Lying Ball Squeeze
  • The Lying Ball Squeeze leg exercise is quite similar to the Sitting Ball Squeeze except that you squeeze the ball while lying on your back rather than by holding yourself up on top of it.

  • This particular variation is better suited if you want to focus the attention on your inner thighs rather than focus on maintaining your balance.

Reverse Ball Bridge

Reverse Ball Bridge
  • The Reverse Ball Bridge leg exercise has you lying on your back with your feet on top of the ball and the motion has you raising your buttocks from up the floor until your body is straight.

  • This exercise will help you target your quadriceps as well as your glutes and your back muscles.

Ball Calf Raise

Ball Calf Raise
  • The Ball Calf Raise leg exercise is very effective at targeting your calf muscles.

  • You simply raise yourself up by stepping on your toes while lying on a ball pressed against the wall.

One-Legged Ball Calf Raise

One-Legged Ball Calf Raise
  • The One-Legged variation lets you put more weight every repetition you do by making you stand on one foot alone instead of two.

  • As with the two-legged variation it is excellent at exercising the muscles located in your calves.

Ball Toe Raise

Ball Toe Raise
  • The Ball Toe Raise leg exercise will help you target the muscles located in front of your calves.

  • You do the exercise by pushing on the ball while at the same resisting the push using your feet.

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