8-Minute Lower Body Workout with Ball

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About this Workout
  • Length: 8 minutes
  • Equipment: Stability ball
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Lower body (quads, glutes, hamstrings, calves)
  • Fitness Level: Beginner to intermediate
  • Impact: Low-impact
  • Safety Precautions: Warm up before starting this workout and wear athletic shoes. Make sure your ball is well-inflated.
  • Extra Tip: To make this workout harder, you can hold dumbbells at your sides during each exercise.
  • Member Comments

    • Very good video, nicely explained and easy to follow, just one thing it would be nice to know how many reps for each excersize. - 1/24/2016 11:21:55 AM
    • This looks interesting, but I don't have a ball. I've been thinking about getting one. - 1/19/2016 1:54:02 AM
    • Really effective and great for a beginner. I can still feel I have done a full workout. Thanks - 7/5/2015 4:19:11 AM
    • Veery good workout for the lower body! - 3/13/2015 7:10:02 PM
    • I really like this video. Where is the best place to buy a stability ball? - 11/11/2014 9:35:16 AM
    • We can't print the exercises anymore...and now we can't save them to favorites either. Its getting more and more I guess for lack of a better word...inconvenie
      nt with the workouts and exercises. I really think they need to go back to where they provided the convenience for the member. Its nice to have access to videos but not everyone has the capabilities or wants to haul that stuff to the gym.
      There's gotta be a way to allow for the option to print - PLEASE BRING THAT BACK!! - 11/11/2014 7:55:19 AM
    • I would love to be able to print the exercises so I could take them with me to the gym. I teach a class using the stability ball and I have to try to draw pictures of the exercises. Being able to print the info. would be so much easier to understand. My stick-figure drawings aren't always easy to interpret. - 7/24/2014 9:14:11 AM
    • It appears to me when you are exerting your self you are inhaling. I was under the impression that you are to exhale , then when relaxed you are to inhale. I lift weights and do a lot of exercising, and have for years, please clarify, I want to do them correctly.
      - 2/27/2014 11:48:34 AM
    • Hi Folks,
      This may seem like a silly question but I have to ask it....

      How are you all looking at this video while exercising? My cell phone is too small to watch it as I move around...and my office computer is in another area of my house???

      Please help because I would really like to try these videos that I receive daily from Spark!

      Thank you, - 2/27/2014 11:19:10 AM
    • Video very interesting I'll have to try the exercises at my health club because I don't have a stability ball at home. Good stretches. - 1/24/2014 3:41:37 AM
    • Thanks for the great video! I've never used a stability ball before and I can't believe I waited this long. I hated squats and lunges because of my problematic right knee but doing those with a stability ball changed that for me. - 11/22/2013 12:25:20 AM
    • I had no idea how to use the ball before this video.... - 11/4/2013 7:24:45 PM
    • Great info - 10/31/2013 12:22:19 AM
    • I have had a ball for about 10 years and have never used it because I didn't know how. Thank you so much for sharing these exercises! I can't wait to try them. - 10/22/2013 11:15:33 AM
    • Nice! I do sumo squats, regular squats and hamstring raises with 8 lb. weights every other day, so I thought this wouldn't be challenging enough, but it was! - 9/4/2013 10:34:18 AM