This exercise is great for the entire lower body.  It is excellent for strengthening the hamstrings (muscles in back of the leg), quadriceps (muscles in front of the leg), buttocks and calves.  You also incorporate the “core”(trunk-abdominal and back) muscles using the stability ball for balance and strengthening.

• Hold a dumbbell in each hand, stand facing a stability ball, arms by your sides, palms in.
• Keep left leg straight, place right foot on top of ball, right knee bent and in line with right ankle.
• Contract (draw in) abdominals so spine is in neutral position, then bend left knee as much as possible.  Simultaneously straighten right leg and roll ball away from you.
• Straighten left leg as you roll ball toward you with right leg to return to starting position.
• Complete 12-15 repetitions, switch legs and repeat.

Tip on Form:  Press your heal down on the ball as you roll it out an in keeping abdominals contracted throughout reps.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.