If you’re ready to sculpt, strengthen, and elevate your backside, this 4-week glute-focused plan using a stability ball is exactly what you need. Strong glutes do far more than improve your silhouette. They boost posture, support your lower back, and power up athletic movements like running, jumping, and lifting.
This workout plan doesn’t require fancy machines or a gym membership. All you need is a stability ball and a few square feet of space. Whether your goal is to tone your booty, reduce lower body fat, or correct muscle imbalances, these five exercises will fire up every inch of your glutes from every angle. Do this plan 2–3 times per week, and in just one month, you’ll see and feel the change.
The 5 Best Stability Ball Moves for Glutes
For each of the five movements, aim for 3 to 4 sets of 12 to 15 reps. For holds, stay in position for 30 to 45 seconds. Rest for 45 seconds between sets. Repeat the circuit 2 to 3 times weekly for noticeable results.
1. Ball Hip Thrusts
Primary Muscles: Glutes, Hamstrings, Core
How to Do It: Sit with your upper back supported on the stability ball. Keep your feet flat and knees bent. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower slowly.
Form Tip: Engage your core and avoid overarching your back. Keep the motion smooth and controlled.
Why It Works: This compound move isolates your glutes while engaging your core and promoting hip mobility. It’s the perfect starting point for your booty transformation.
2. Single-Leg Ball Bridges
Primary Muscles: Glutes, Hamstrings, Stabilizers
How to Do It: Lie flat on your back with both heels on the ball. Lift one leg into the air. Push through the opposite heel to raise your hips. Lower slowly. Switch legs after completing reps.
Form Tip: Keep the lifted leg straight and core engaged to stabilize the movement. Avoid letting the ball wobble.
Why It Works: Training one leg at a time helps fix muscle imbalances and forces deeper glute engagement. It also trains coordination and balance.
3. Ball Hamstring Curls
Primary Muscles: Hamstrings, Glutes, Core
How to Do It: Lie on your back with your heels on the ball. Lift your hips into a bridge. Roll the ball toward your body by bending your knees. Extend your legs to return to the starting position.
Form Tip: Keep hips lifted the entire time. Engage glutes at the top and maintain tension in your core to avoid sagging.
Why It Works: This exercise targets the hamstrings but demands serious glute activation. The stability requirement makes your posterior chain work harder.
4. Ball Squat Holds
Primary Muscles: Glutes, Quads, Core
How to Do It: Stand with the stability ball pressed between your lower back and a wall. Walk your feet out slightly, then lower into a squat until your thighs are parallel to the floor. Hold the position, keeping tension in your legs.
Form Tip: Keep weight in your heels and chest lifted. Don’t let your knees go beyond your toes.
Why It Works: Isometric squat holds build endurance and strengthen your glutes and thighs. This static move also improves squat posture and core control.
5. Prone Ball Leg Lifts
Primary Muscles: Glutes, Hamstrings, Lower Back
How to Do It: Lie face-down with your hips on the stability ball, hands on the floor. Keeping your legs straight, lift one leg toward the ceiling, then lower. Alternate legs or complete all reps on one side before switching.
Form Tip: Use your glutes, not momentum. Keep your leg straight and the movement slow.
Why It Works: This lift targets your glute max and hamstrings while stabilizing your lower back. It’s subtle but powerful for overall posterior development.
How to Track Your Progress
To keep motivation high and track real results, measure more than just the mirror.
- Take Weekly Photos: Compare side and back views over four weeks.
- Notice Clothing Fit: Jeans, skirts, and shorts will fit differently as your glutes tighten and lift.
- Monitor Functional Gains: Improved walking posture, less back strain, and more power in lower body workouts.
You Can Do This
Building a strong, rounded booty takes commitment, not luck. This stability ball program makes it simple, scalable, and effective. With just five targeted exercises and four weeks of effort, you’ll not only see the difference in your curves—you’ll feel the strength in your daily movements.
So grab your stability ball and show up for yourself. Play your favorite music, get in the zone, and crush every rep. Your glutes will thank you.
