This is a bodybuilding exercise that works the leg and hip muscles, especially the glutes and quads. It encourages an increase of muscle tone in the hip adductors. Furthermore, the exercise develops the stabilizing muscles in the hip, knee and ankle. To perform this exercise at home make sure you have a Swiss ball, otherwise you will find one at any fitness center.

Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Hip Abductors


  • Place one foot on the ball with the toes pointing up.
  • Place the other foot in line with the hip and shoulder.


  • Bend the hip and knee until the thigh is parallel to the floor.
  • Return to the starting position.


Always look forward. Never arch the lower back. Keep the abdominals contracted. Never let the knees pass in front of the toes. Keep the middle of the knee cap aligned with the 2nd toe. Never lock the knees. Keep the weight over the heel of the front leg.