Exercise Ball Butt Lifts

Exercise Tips

  • An exercise mat can be used for comfort
  • Keep your side against the ground

Exercise Ball Butt Lifts

This exercise targets your gluteals and provides a low cardio benefit.

Muscle Group

Gluteals (Glutes), Thighs


1 Day a Week to
3 Days a Week


Exercise Ball

Cardiovascular Benefit


Muscle Group: Gluteals (Glutes), Thighs

Equipment: Exercise Ball

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Gluteals

Starting Position: Lay on your side with your legs extended straight out, an exercise ball inbetween your feet. Position your bottom arm on the ground and clasping your opposite wrist with your bottom hand. Keep your head elevated.

  1. 1 Keeping your legs straight, exhale and lift them towards the ceiling so that your bottom leg is about a foot off the ground.
  2. 2 Inhale and slowly lower back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch sides and repeat motions.

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