Ball Sitting Squeeze


  • Begin by sitting on the ball with your hand across your chest and your thighs on either side of the ball.
  • Bend your legs at the knees so that they are extending to the back with your toes touching the ground, relaxed.
  • Now, squeeze the exercise ball with your thighs, hold for a few seconds then release back to the starting position.


  • This exercise can also be done by lying down on your back with your knees bent, feet flat on the floor and the ball between your thighs.
Primary muscles Tensor fasciae latae
Secondary muscles Hamstrings Gluteus maximus