Transform Your Booty in 4 Weeks – Ladies, let’s talk about the one muscle group that deserves all the attention—your glutes! A strong, toned booty isn’t just about looking great in your favorite jeans (though, yes, that’s a bonus).
It’s also about feeling unstoppable with better posture, reduced back pain, and improved athletic performance. Whether you’re chasing aesthetic goals or functional strength, this 4-week stability ball workout is here to sculpt your backside into a powerhouse.
The best part? All you need is a stability ball and your determination. These five exercises are designed to fire up your glutes from every angle while keeping things fun, challenging, and effective. Stick with it for four weeks, and I promise—you’ll see and feel the difference. Let’s get rolling!
Table of Contents
The 5-Exercise Stability Ball Booty Burner
Perform each exercise for 3–4 sets of 12–15 reps (or hold times where noted), with 45 seconds of rest between sets. Complete the circuit 2–3 times per week for maximum results. Ready to feel the burn? Let’s go!
Also Read: Get Bigger & Stronger Fast With This 30-Day HIIT Workouts
1. Ball Hip Thrusts
Targets: Glutes, hamstrings, core
- How to Do It: Sit on the floor with your upper back resting against the stability ball and feet flat on the ground, hip-width apart. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Lower back down with control.
- Tips for Engagement: Focus on driving through your heels and squeezing your glutes hard at the top of the movement. Avoid arching your lower back—engage your core to keep your pelvis stable.
- Why It Rocks: This move isolates your glutes for maximum activation while improving hip mobility and strength.
2. Single-Leg Ball Bridges
Targets: Glutes, hamstrings, stabilizers
- How to Do It: Lie on your back with your feet on the stability ball, arms at your sides. Lift one leg straight up toward the ceiling while pressing through the heel of the opposite foot to lift your hips. Lower back down slowly and repeat. Switch legs after completing your set.
- Tips for Engagement: Keep your core tight and avoid letting the ball roll side to side. Focus on squeezing the working glute as you lift.
- Why It Rocks: By working one leg at a time, you’ll correct imbalances and challenge your stabilizing muscles for extra booty gains.
3. Ball Hamstring Curls
Targets: Hamstrings, glutes, core
- How to Do It: Lie on your back with your heels resting on the stability ball, arms by your sides. Press through your heels to lift your hips, then curl the ball toward your glutes by bending your knees. Extend your legs back out and lower your hips to complete one rep.
- Tips for Engagement: Keep your hips lifted throughout the movement and squeeze your glutes as you pull the ball in. Don’t let your lower back arch—keep your core engaged.
- Why It Rocks: This dynamic move targets both your hamstrings and glutes while testing your balance and control.
Also Read: Stop Doing These 7 Things If You Want Real Workout Progress
4. Ball Squat Holds
Targets: Glutes, quads, core
- How to Do It: Stand with the stability ball wedged between your lower back and a wall. Step your feet forward slightly and lower into a squat position, holding at the bottom with knees bent at 90 degrees. Squeeze your glutes and maintain tension in your legs.
- Tips for Engagement: Keep your weight in your heels and your chest up. Imagine you’re sitting back into a chair, and squeeze your glutes throughout the hold.
- Why It Rocks: This isometric hold builds endurance in your glutes and quads while teaching proper squat form.
5. Prone Ball Leg Lifts
Targets: Glutes, lower back, hamstrings
- How to Do It: Lie face down with your hips on the stability ball and hands on the floor for support. Engage your glutes and lift one leg straight up toward the ceiling, then lower it back down. Alternate legs or complete all reps on one side before switching.
- Tips for Engagement: Avoid overarching your lower back—focus on using your glutes to lift your leg. Keep the movement slow and controlled.
- Why It Rocks: This subtle but powerful move fires up your glutes while strengthening your posterior chain for better posture and injury prevention.
Also Read: 7 Best Floor Workouts To Stay Lean and Active
Track Your Progress
To stay motivated, track your journey:
- Take weekly progress photos to see changes in your shape.
- Note how your clothes fit—especially those jeans!
- Pay attention to how you feel. Are you standing taller? Walking easier? Feeling stronger?
You’ve Got This!
Four weeks might sound short, but when you commit to this plan, you’ll be amazed at what you can achieve. Stronger glutes = better posture, less pain, and endless confidence. So grab that stability dellovingball, crank up your favorite playlist, and let’s make those glutes pop!
What are you waiting for? The only bad workout is the one you didn’t do. Now go crush it—you’ve got this!
