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. You can purchase a ball here. 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.
• It 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: 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.

• If 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!