This strength building exercise targets the leg and hip muscles, with an emphasis on the gluteal muscles and the quadriceps. It also focuses on strengthening the stabilizer muscles in the hip, knee and ankle. You will need a stability ball for this exercise, and it can be done either as part of an at home workout, or at the gym.

Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris


  • Place the ball behind the body and rest the back of one foot on it.
  • 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 the front of the toes. Keep the middle of the knee caps aligned with the 2nd toe. Never lock the knees. Keep the weight over the heel of the front foot.