This exercise involves standing with an exercise ball between your back and a wall, then squatting down while keeping your back against the ball. It helps to strengthen the legs, glutes, and core muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
- Improves balance and stability
- Engages the core muscles for added abdominal strength
- Reduces pressure on the knees and lower back compared to traditional squats
- Can be modified for different fitness levels by adjusting the depth of the squat or using a lighter or heavier exercise ball
How to perform
- Stand with your back against a wall and place an exercise ball between your lower back and the wall.
- Step your feet out in front of you, about hip-width apart, and lower into a squat position, keeping your knees in line with your toes.
- As you lower down, roll the exercise ball down the wall, keeping it in contact with your lower back.
- Pause at the bottom of the squat, then push through your heels to stand back up, rolling the exercise ball back up the wall as you do so.
- Repeat for the desired number of reps or time.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary