Kneeling Mini Ball Squeeze

This exercise works to tighten your buttock muscles.

Exercise mat and soft plastic or rubber ball.


  1. Kneel down with your thighs hip-width apart.
  2. Place a soft plastic or rubber ball in between your ankles.
  3. Keep your torso erect as you press the ball firmly between your ankles by squeezing and releasing your buttocks muscles.

Performance tips:

  1. Start the movement by squeezing your buttocks rather than squeezing with your ankles.
  2. Avoid slouching.
  3. A firm exercise mat is a must to avoid pain in the kneecaps.

Do three sets of 10 to 20 repetitions.

Go to Common Exercises...