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Workout Routine for
Hard Buttocks using a Swiss Ball

The workout routine below will utilize the swiss ball's unique abilities in order to help you develop a strong buttocks. As mentioned, the only equipment you'll need to go through the list of exercise is a swiss ball, which are easily found in commercial gyms or can be affordably purchased for home use.

The fitness program consists of 7 exercises that you can perform daily or whenever you feel the need to give your buttocks a good workout. The muscles that will be solicited are your buttocks, naturally, as well as your inner thighs, quadriceps, and hamstrings.

Muscles Targeted by Workout Routine for Hard Buttocks

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Workout Routine

Thighs #1 | Squat on Wall
3
Sets
10
Reps
  • Buttocks
  • Quadriceps
Thighs #2 | Squat Sideways against the Wall
3
Sets
10
Reps
  • Inner Thighs
  • Buttocks
  • Quadriceps
Thighs #3 | One-Legged Squat
3
Sets
10
Reps
  • Buttocks
  • Quadriceps
Thighs #4 | Reverse Leg Curl
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
Thighs #5 | Lying Ball Squeeze
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
  • Inner Thighs
Thighs #6 | Reverse Bridge
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
Thighs #7 | Seated Ball Squeeze
3
Sets
10
Reps
  • Inner Thighs

Additional Notes

You'll note that 3 sets of 10 reps are recommended for every exercise listed as it will let you pursue general muscle strength in the muscles targeted.

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