LEG POWER 🔥 | 15 Min Stability Ball Leg Workout

Welcome to Day 11 of the Stability Ball Challenge! Today we combine resistance bands + stability ball to ignite your glutes, challenge your balance, and dial in core control. Expect high activation, clean form, and a deep burn—at home or in the gym. 🍑💪 Who it’s for: All levels (regressions/progressions shown) Equipment: Stability/Swiss ball • Mini-band (thigh loop) (optional: long loop band) Format (pick one): • Reps: 12–20 per move • 2–3 rounds • 30–45s rest • Intervals: 45s work / 15s rest • 2–3 rounds Why this works ✅ Intense glute activation (max-out medius, maximus, hamstrings) ✅ Improves stability, balance & core control ✅ Sculpts lower body without heavy weights ✅ Trains in planes you miss with machines Band placement tips Mini-band above knees = greatest glute-med hit (knee-friendly) At ankles = harder on stabilizers (keep knees tracking out) For thrusts/bridges: slight posterior pelvic tilt at the top (no low-back arch) Crushed Day 11? Comment “BALL DAY 11 DONE” + what felt tightest (hip flexors, glute med, or hamstrings). I’ll reply with a targeted stretch! Disclaimer Consult your physician before starting a new exercise program. This video is for educational purposes only and isn’t a substitute for professional advice. Day 11 BANDS ON THE BALL 🍑🔥 Drop “BALL DAY 11 DONE” and your tightest area. I’ll post a 90-second release just for you! “DAY 11 • GLUTE BURN (BANDS + BALL)” "SCULPT & STABILIZE • NO HEAVY WEIGHTS” “GLUTES • CORE • BALANCE” #GluteWorkout #StabilityBallWorkout #GluteActivation #CoreStrength #BalanceTraining #swissball