Primary Muscle Group: Gluteus Maximus
Muscle Groups Worked in This Exercise: Gluteus Maximus, Quadriceps (Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius)
Preparation: Begin by standing just in front of the ball and place your left shin on top. Place your hands on your hips.
Breathing: Inhale as you bend your leg; exhale as you come back to standing.
Execution: Now, bend your right leg, reaching back with your left leg as you move the ball away from you on the floor. As you rise back to start, exhale. Swap legs and do it again after finishing the first side!
Comments: This is a great exercise for your thighs and buttocks, but you'll also notice that it works your abs too.
Here are a few suggested alternative exercises:Ball LungeBall Wall SquatBand LungeBand Lying Leg ExtensionBand SquatBand Standing Leg ExtensionBarbell Bulgarian Split SquatBarbell Lateral LungeDead LiftDumbbell Dead LiftDumbbell Hack SquatDumbbell Lateral LungeDumbbell LungeDumbbell Lunge CrossoverDumbbell Lunge WalkingDumbbell SquatDumbbell Sumo SquatFront SquatHack Front SquatHack SquatLeg Press - MachineLunge - BarbellLunge - Smith MachineLunge BackwardLunge CrossoverLunge DiagonalLunge ForwardSquat - Barbell