Benefits: Strengthen your glutes, hamstrings, and quads while building stability through your hips and core. Perform back-to-back reps, or hold each rep as long as possible.

• Stand with your feet hip-width apart and a stability ball between the middle of your back and a wall. Your feet should be slightly in front of your body. This is your starting position.
• Bend your knees to roll your body down the ball until your thighs are parallel to the floor. Your knees should be in line with your middle toes
• Pause, then press through your heels to return to starting position and repeat.
• Make this move harder by holding a dumbbell in each hand.