Exercise Ball Wall Squat

Category

Legs

Difficulty

Beginner

Equipment

Exercise Ball

Primary muscles

Quadriceps Femoris

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand with your feet shoulder-width apart and place an exercise ball between your lower back and a wall. Lean slightly into the ball for support.
2. Slowly lower your body into a squat position by bending your knees and hips, keeping your back straight and allowing the ball to roll along your back.
3. Lower yourself until your thighs are parallel to the floor, ensuring your knees do not extend past your toes.
4. Push through your heels to return to the starting position, straightening your legs. Repeat for the desired number of repetitions.

Form tips

• Ensure your feet are positioned far enough in front of you so that your knees do not extend past your toes when squatting.
• Move slowly and with control to maximize muscle engagement and prevent injury.
• Focus on steady breathing, inhaling as you lower into the squat and exhaling as you push back up.
• Maintain an upright posture with your back against the ball to avoid leaning forward.