logo

Workout Routine for
Lower Body using a Swiss Ball

The workout routine featured on this page will target the muscles located in your lower body, all the while only requiring that you have access to a swiss ball and a pair of dumbbells, the latter only required for a few exercises.

The fitness program consists of a 1-day routine in which there are 7 exercises targeting the muscles located in your lower body. Specifically, the muscles targeted are the hamstrings (back of thighs), buttocks, hips, quadriceps (front of thighs), inner thighs and calves.

Muscles Targeted by Workout Routine for the Lower Body

Download the .pdf for this
Workout Routine

Thighs #1 | Squat against Wall
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
Thighs #2 | Hip Abduction
3
Sets
10
Reps
  • Hips
Thighs #3 | One-Legged Squat
3
Sets
10
Reps
  • Buttocks
  • Quadriceps
Thighs #4 | Hip Adduction
3
Sets
10
Reps
  • Inner Thighs
Thighs #5 | Leg Curl
3
Sets
10
Reps
  • Hamstrings
Thighs #6 | Lying Ball Squeeze
3
Sets
10
Reps
  • Hamstrings
  • Buttocks
  • Inner Thighs
Calves #1 | Calf Raise
2
Sets
25
Reps
  • Calves

Additional Notes

For most of the exercises, a combination of 3 sets of 10 repetitions is proposed. This will ensure that the objective being pursued is that of general muscle strength, which is often times desirable when involving muscles located in your legs.

Back to Top

Copyright © 2011-2012. All rights reserved.