Heel Kickbacks over the Exercise Ball

Exercise Ball Buttocks Hamstrings Hip Stabilizers

This is a great exercise for the gluteal muscles (buttocks).


  1. Have the band tied into a loop and have it looped just above your knees. From a kneeling position with hands over the ball, roll over the ball until the ball is under your hips. Keep your hands shoulder width apart and directly under your shoulders. You should be able to touch the floor with your hands and one foot. Now, bend one knee and move the loop of the band to your foot.

  2. Press your heel toward the ceiling without letting the rest of your body move at all. Lower the leg slowly until your knees are side-by-side. Do 10 - 12 repetitions, then switch legs.

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