Thanks for joining us for the Runners’ Roundup today. With so much uncertainty, closings everywhere everyone on lockdown at home, we are looking for ways to keep up our fitness at home. I use my stability ball for almost every workout I do and I do all of my strength training at home. Today, I am sharing 5 of my go to moves in this at home 15 minute lower body stability ball workout.
15 min Do at home lower body stability ball workout
Blast your lower body with this do at home 15 minute lower body stability ball workout. Perform each move in the circuit for one minute then repeat. Your lower body will be on fire. Bonus: Because you are using a stability ball, all of these moves force you to recruit your core. That’s the goal of using a stability ball. These exercises are great complements to running. They can be performed post run workout or on their own.
Front Leg Lifts
Sit on your stability ball while engaging your core with knees bent. Lift your right leg and keep quads engaged while you lift and lower for 1 minute. Try to keep your foot from touching the ground between reps. Repeat on left side.
Glute Bridges
Position yourself with your upper back on the ball and your feet flat on the ground, Keep feet under knees. Push up through your heels, squeezing your glutes at the top and hold for 3 seconds. Repeat this for one minute. Crank it up a notch by doing one legged bridges.
Hamstring Pull Ins
One of my favorites! While lying on your mat, place your heels atop stability ball. Raise hips up and engage core. Use hamstrings to pull the ball in and out. Repeat for one minute keeping core tight and hamstrings engaged.
One legged Side lunges
These challenge your balance skills! Place left leg on the ball and perform a side lunge with right leg. Try to keep your upper body from collapsing. Repeat reps for one minute and then switch legs.
One legged Reverse Lunges
Place the stability ball behind you and rest your left foot (laces down) Perform a reverse lunge pushing through the heel of your right foot. Again, engage core to keep balance and avoid letting upper body collapse. Repeat for one minute before switching to other side to repeat.
These 5 Do at home lower body stability ball moves for a 15 minute sweat session using your body weight, Looking for more? Pair this workout with my Core Crushing Workout For Runners and you are set.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Rachel, Smitha, Jen and Lisa
We hope this space gives our readers a place to connect and feel supported through this uncertain and stressful time.
Thank you for these ideas, Deborah! Very helpful with the photos as well. Those hamstring pull-ins were the ones I had to do for my PT exercises, they are very effective.
My stability ball not with me in Cape Town but I can improvise with chairs and benches. Have a great week!
Thanks glad I gave you some ideas to do at home. Stay well!
Great workout! I love using the stability ball when I workout at home. I did some hamstring curls yesterday and I’m feeling them today!
Those always get me too in. a good way!
The stability ball is such an fun workout tool! I do hamstring curls often. I like the lunge variations that you have!
Thanks I like to find new ways to use the ball too
I need to dust off my stability ball! These would be great moves to mix in with my at-home workouts.
Yes definitely! There is so much you can do w the ball
Definitely bookmarking this one! My building’s gym has a stability ball so I’ll need to wipe it down really well before trying this out.
Yes good idea! You can do so much w a stability ball it’s a must have at home for me
Who knew you could do so many lower body moves with the stability ball! Thanks for sharing 🙂
There are so many exercises you can do with it! It’s a must have home piece
This is great! I’m leaning toward setting up a home gym and I’ll have to remember to get a stability ball for it.
It’s a must have for a home gym (or now while we are stuck inside)
That reverse lunge is tough and a major burner! Great workout!
Thanks! One of my favorites and more challenging than it looks
I don’t have a stability ball but now I think I need to get one. I love the exercises you show. Thank goodness for Amazon Prime, right? Stay safe!
Yes amazon has been a lifesaver lately! There is so much you can do with the ball I love having one
Hamstring pulls and glute bridges are my favorites. Now that I am stuck at home I am thinking that I need to order up a stability ball.
It’s a great piece of equipment to have at home and very inexpensive
I’m loving all these home workout ideas! We really have no excuse to not get up off the couch. Ok, now I need to do just that!
I know perhaps we will all come out of this in better shape!!
Yay! So glad I have one of these at home! I’ve been looking for more at-home workouts to do since all my gyms are closed right now. Thanks for this! :]
Thanks hope I gave you some good ideas!
Those lunges, girl! Tooooough!!!! Great workout!
I love the lunges! Let me know if you try them
I love ball workouts! Those ball lunges, both side and reverse, look killer!
They are a great challenge
I love these.
I’m going to try some to see what my ankle and leg will tolerate. I’m getting much stronger, so you never know.
Great to hear! Let me know how it goes
I love working out with my ball. I do a lot of balance exercises with it – planks, pushups, etc. I’m not a big fan of the ones with hamstrings involved – I’m not sure why, but I never feel good after them. Thanks for sharing!
there are so many things you can do w the ball
I’m dusting off the stability ball and doing this! What a great workout. Hope you are handling all this well.
Thanks right back at you. I imagine it’s rough w 2 little ones!
This is perfect. We own a ball. So, I can do this.
Great hope you like it
Thank you for all of these that don’t require a wall. I was holding off on a stability ball figuring I couldn’t do most of the exercises it involved, but I can. Also, really really loving this series even more than I was for just the PT
There is so much you can do with a stability ball! Hope you like these and hang in there
Hanging in, thanks. Hope the same for you my friend
Thanks doing my best!
Awesome home workout and there’s no excuses when it only takes 15 minutes! I JUST got an exercise ball on sale at Target so I need to try this out! My kids have been bouncing on it more than I have actually used it for exercise 🙂
Ha well maybe they can do them too!
Thank you for including the photos on this post! Such a great visual for those that are starting out! Love this at-home workout!
Well thanks so much and I hope you give them a try
These are great! I’ve not tried the side lunge one, but will have to when I start feeling better.
Stay safe, my friend!
thanks and you too Deb!
This is a great workout! I can’t wait to give it a try this weekend, my gym is closed, so perfect timing.
Great let me know what you think