Booty Band Squat Jacks + Ball V-Sits
Booty Band Squat Jacks + Ball V-Sits
Equipment: Fabric Booty Resistance Band + 9" Pilates Ball
Difficulty: Intermediate to Advanced
Target Muscles: Legs, glutes, core, hip flexors, cardiovascular system
How to Perform Booty Band Squat Jacks + Ball V-Sits
Step-by-Step Instructions:
- Perform 20-30 squat jacks (band around thighs, jump feet out into squat, jump back together)
- After completing squat jacks, immediately transition to ball V-sits
- Sit with ball at chest, lean back, lift feet off ground
- Hold V-sit position for 30-60 seconds
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (15 jacks + 20 sec V-sit)
- Intermediate: 3-4 circuits (25 jacks + 45 sec V-sit)
- Advanced: 4-5 circuits (30 jacks + 60 sec V-sit)
Form Tips:
- Push knees out during squat jacks
- Land softly with bent knees
- Keep back straight during V-sit
- Keep legs as straight as possible
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Letting knees cave inward during jacks
- Landing with straight legs
- Rounding back during V-sit
- Bending knees too much during V-sit
- Resting too long between exercises
- Holding your breath
Modifications:
- Easier: Step instead of jump, or bend knees more during V-sit
- Harder: Increase jacks, extend V-sit hold time, or move ball overhead
Benefits:
- Combines cardio and core training
- Burns maximum calories
- Builds leg, glute, and core strength
- Improves cardiovascular endurance
- Time-efficient HIIT workout
- Functional movement patterns