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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

    • 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
    • Wow!! Short but awesome. Feeling the burn - 3/23/2013 12:16:27 AM
    • Good video,cant wait to try. - 1/16/2013 3:31:48 PM
    • This is a good video. I have to get a new ball because my own is busted. - 11/20/2012 6:42:29 PM
    • I am doing better with this now that some of the strength has been built back up in my leg. I am worried about my ankle though!

      I do know thta this is one tough workout and if you do it right, you should sweat! - 10/26/2012 8:36:15 PM
    • This was a great video! - 10/24/2012 7:51:06 PM
    • This was very informative it will really help me with my core exercises at the gym. - 10/16/2012 5:24:47 PM
    • Today was the first time I tried this video. Clearly, I am not ready for the lower body workout! Besides having a sprained ankle still and just getting out of a cast, it really, really made my lower back hurt. I worked up a huge sweat from gritting my teeth against the pain!

      I cannot tell you the last time I did squats because I really hate them, but now I see a weakness I need to work on! But not with this ankle... not just yet. Maybe next month!
      - 10/13/2012 9:20:25 AM