• Al Painter Jr

3 Stability Ball Exercises For Your Glutes and Core




Stability balls are one of the best ways to get in a great bout of exercise at home. They have been a S.I.P. staple since we all "joined" our home gyms a few months back.


These things can still pack a whallop. Especially for the glutes and core.


It is a staple for my post ride recovery because it allows me to reactivate my hip extension pattern and spare myself from more flexing of my hips and knees. I can also do a number on the glutes with isometric exercises to reset them and get them back online.


Here are a couple of my favorite moves:


Stability Ball Bridge "Plank"

If you want to torch the glutes in an incredibly effective way, this will do it. In addition, you'll get the following benefits:

  • Core activation

  • Hip stability

  • Undo the sitting position




Stability Ball Y-Hold Plank

If you want to torch the glutes in an incredibly effective way, this will do it. In addition, you'll get the following benefits:

  • Activates posture muscles

  • Glute activation

  • Core activation

  • Opens up the shoulders

  • Great pre-activation exercise for suspension trainer and band rows variations.

Stability balls are one of the best ways to get in a great bout of exercise at home. They have been a S.I.P. staple since we all "joined" our home gyms a few months back.

These things can still pack a whallop. Especially for the glutes and core.


It is a staple for my post ride recovery because it allows me to reactivate my hip extension pattern and spare myself from more flexing of my hips and knees. I can also do a number on the glutes with isometric exercises to reset them and get them back online.


Here are a few of my favorite moves:


Stability Stir The Pot

If you want to torch the glutes in an incredibly effective way, this will do it. In addition, you'll get the following benefits:

  • Activates posture muscles

  • Glute activation

  • Core activation

  • Opens up the shoulders

  • Great pre-activation exercise for suspension trainer and band rows variations.

If you're ready to get more work to the hips and core at home with a focused home stability ball program, Jennifer Hellickson, NASM-BC, and I have put together our "Core Commitment Challenge" starting July 6, 2020 through July 26, 2020.


Register here!

Give us 21 days to help you run faster, move powerfully & ward off injury!

Why you'll love it:

*       Cost-effective: 21 days for $21

*       Efficient: 20-mins/day

*       Accessible: Workouts via an IPF branded fitness app from Trainerize.

*       Accountability: Private FB group

**PLEASE NOTE: A stability ball is required to participate in the challenge!

Click here to register!


Need an at home exercise refresh that's socially distant? Contact me and let's set up a Zoom eval and let me see how I can help!

61 views
  • Instagram - White Circle
  • White Facebook Icon
  • White Twitter Icon
  • White LinkedIn Icon
  • White YouTube Icon