Quick Fix Lower Body Workout

These exercise target the large muscles of the lower body, focusing on working one leg at a time. These moves require balance and strong core muscles, so practice them without a ball first.

• Warm up with 5 minutes of light cardio
• Perform each exercise as directed, clicking on the pictures for a closer view
• Perform each repetition slowly, at least 3 counts up and 3 counts down
• Do this workout 2 or more times a week with a day of rest in between
• Beginners - 1 set of 12-16 repetitions, no weights
• Intermediate/Advanced - 1-3 sets of 8-12 repetitions
• Always check with your doctor before you begin any type of exercise program

One-Legged Squat

(1) Place ball behind lower back against a wall, feet hip-width apart and bend knees until sitting, knees behind toes. Lift left foot off the ground and get your balance. (2) Contract the muscles of right leg and, keeping left leg lifted, push up until right knee is slightly bent. Lower back to 90 degrees and repeat all reps on right leg before switching sides.

One-Legged Lunge

(1) Begin with left leg bent, shin resting on ball, weight in the right hand and right leg positioned right next to the ball. (2) Bend the right knee, roll the ball out with your left leg until knee is straight and reach towards the floor with the weight, abs in. Squeeze the right leg to roll the ball back to starting position. Repeat all reps and switch legs.

One-Legged Deadlift

(1) Begin standing, weights in front of thighs. (2) Tip from the hips and lower the bar towards the floor (back straight) while lifting the left leg straight out behind you to hip level. Keep the knee of the right leg slightly bent, abs in. Contract the glutes of the right leg to pull your torso up and bring the left leg back to start. Repeat for all reps and switch legs.

Rear/Side Leg Lift

(1)Begin by lying facedown with the ball under the torso, hands shoulder-width apart and toes resting gently on floor. (2) Keeping leg straight, lift the right leg straight up behind you until level with the hips--keep upper body stable and squared to the floor and don't arch the back. (2) Then swing left leg to the right to work the outer thigh. Bring it back and lower back to start. Repeat for all reps and switch legs. Add ankle weights for intensity.

One-Legged Butt Lift

(1) Place top of left foot on the ball and roll it out until the leg is straight and the right knee is at 90 degrees, torso parallel to the floor. (2) Keeping torso in place, slowly straighten the right knee and roll the ball in, keeping left leg straight. Think of lifting butt towards the ceiling. Roll back out to start and repeat, switch legs.

One-Legged Hamstring Roll

(1) Begin by lying face up, right heel resting on ball, hips lifted and left leg lifted off the ball. (2) Squeeze the hamstring and roll the ball in with the right heel, lifting left leg up simultaneously. Return to start and repeat, switch legs.