Name: Playbook - Sami Bossert - Glutes by Stability Ball
Uploaded: 2024-04-17T14:59:26.509Z
Duration: 15 min
Description: Glutes by Stability Ball

Such a great glute workout in the comfort of your own home with simply a stability ball. We'll keep this workout for beginners and intermediates. And let’s keep it under 15 minutes as well!!

- Hold onto the stability ball with straight arms up and over head, feet wider than shoulder width apart
- Lean your upper forward and down toward the floor, finishing with your back parallel to the floor
- Dip your butt down toward the ground into a squat position, keep your arms and the ball in front of you 
- Reverse the movement as you stand back up to starting position

Stability Ball Kang Squat

- With upper back resting on stability ball, feet are flat on the floor in front of you with toes pointed out slightly 
- Squeeze your glutes as you raise your hips up toward the ceiling, noting a 90 degree angle at your knees 
- Hold the squeeze at the top for 3 seconds

Stability Ball Hip Thrust

Stability Ball Glute Bridge

• Hold one hand onto steady surface and other hand holding a dumbbell (or no dumbbell)
• The front leg on the floor should be the same side with the hand holding the dumbbell 
• Place other leg resting on top of the stability ball - this leg will hold no weight whatsoever 
• From starting position at the top, you’ll bent your front knee, lean your upper body forward and lengthen/stretch your back leg over the stability ball 
• You should have all of your weight in your front leg, you should feel a nice stretch in your back leg (pelvis / hip region) 

** don’t forget each leg **

Bulgarian Split Squat with Stability Ball (forward leaning)

• Lay your pelvis on a Swiss Ball. Make sure it’s a large enough ball to create a nice bend to your hips. Upper body will be facing down, both hands sturdy on the ground with a wide stance, balls of feet together and knees flared out 
• Squeeze your glutes, press your feet together and raise your feet up to the ceiling 
• Hold the squeeze at the top for 2 seconds and slowly lower down

Froggie Reverse Hyperextensions (Stability Ball)

Stability Ball Leg Circuit

Glutes by Stability Ball

EPIC Hamstrings

🔥most successful hotel room workout ever

Jennifer

Haylie H

Outdoor Full Body Blast - Bodyweight Only

Allison

Wow that’s just what I need it! Thanks Sammy 😊

Samantha

Jessica

Full Body Banger - Dumbbells Only

I LOVE this 15 minute workouts, they are tough but they are so convenient!

Ana Grace

Paula

Full Body Dumbbells - Low Impact

Drippin in sweat 💦💦💦
Amazing workout 👌🏼🔥🔥🔥

Sarah

Sophia

Intense Bodyweight - Low Impact

Amanda

I love the intensity of these short workouts 🔥💪🏼🤩🤩🤩
I'm drenched in sweat in 20' training, amazing 🔥🔥🔥🔥

Perfect for easing back in after a small vacation!!

Leah

Intense Plates

Advanced Lower Body - Bench - High Impact

I've been following Sami on multiple platforms for years. I love her workouts.  This was a fun, functional, quickie sweat session. Loved it

Sabi

Sweating as if I did a 60 min workout. I love these quick no equipment workouts!

Briana

Didn’t think I could feel a burn in 15 minutes 👏🏼👏🏼

Jaclyn

Full Bodyweight - Low Impact

Wow! I am a once again beginner and wow! This made me sweat like crazy.

Laura

N’kengie

Perfect workout to inch my way back into heavier days!

Elizabeth

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Another amazing workout! I’m still sore from the last one I did ! I’m loving this kind of workouts ❤️🙌

Full Body Bands

Short and sweet just what I needed today with a short timeframe to workout

Carolyn

Got better than I thought it would!!! 🥵 I love it!!! 🫣

Alli

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Leslie

Omg! My ass is on fire 🔥. This was my first time trying your workout and it was tough! It took me 22 minutes bc I needed to rest my glutes in between sets. I used a 20 pound dumbbell…probably a bit much for my first of your workouts…I’m a sweaty mess thank you 😊

Tricia

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This is my favorite full body sweaty workout!

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Perfect workout for when you’re in a hurry but want to feel the burn!

Worked up more of a sweat than anticipated! Loved it!

Lydia

Great short full body workout!! I did this one evening after work just to get some movement and some sweat!

Glutes by Stability Ball

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