Glute & Leg Workout

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. Each mini workout contains 3 to 4 exercises, below you’ll find suggestions for how to use them.

• A warm up before pole training.
• A quick workout to help you maintain strength when you’re short on time
• Target training for specific muscle groups
• Guidance for your time at the gym

Performing 1 set of 12 reps of each exercise will only take you about 3-4 minutes! You can mix things up by doing each exercise for however many sets you choose in a row. You can also do them as super sets meaning you’ll do each exercise one after the other without stopping. Rest for a few minutes or more and start over. Completing however many sets you’d like. I suggest starting with one set if you’re new to exercise. 

Exercise 1 – Glutes and Hamstrings – This exercise will target the glutes and hamstrings, but because you’re using a ball many other stabilizing muscles will come along for the ride!

As a pole dancer if you feel like your knee pit grip could be stronger, training your hamstrings and glutes can be very helpful!

This demo is a twofer! Choose whichever option you like best 1,2, or both! One is not “better” than the other. But the isometric action of the hamstrings in the second option is great for pole dancers to improve your knee pit grip.

• Play with foot placement and distance to find stability.
• Is ok to actively use the arms to brace yourself.
• Remember to breathe and keep your abdominals working throughout the movement.

Exercise 2 – Glutes – Our lower body is often neglected as pole dancers, but having a strong lower body creates better lines, allows for safer transitions, and promotes well-being. Our bodies function best as a whole, so training everything is important! I’ve demonstrated 3 variations and the first involves more glutes, the second more quadriceps, and the third is a single leg version where you can choose to target more glutes or quadriceps, as demonstrated before.

• f your feet slip, and balance is a challenge anchor your ball against a wall.
• If you need more resistance, you can hold dumbbells or a barbell.
• Try doing options one and two back to back!
• Find a position on the ball that allows for your best range of motion.

Exercise 3 – Legs – Strong and beautiful leg lines are key when it comes to creating awe-inspiring shapes as a pole dancer. If you’re working towards active straddles, try this exercise. I’ve demonstrated 3 versions, with the first being the easiest for most people.

• Keep your core tight throughout the whole exercise.
• Add a crunch as shown last if you’d like to explore working the obliques, too.
• It’s ok if your leg can’t lift very far at first. Keep at it!