Wall squats with ball



  1. Improves strength and definition in the quadriceps/top of the upper thigh.
  2. Improves strength and definition in the hamstrings/bottom of the upper thigh.
  3. Improves coordination in lower body.


  1. No excessive tension in front of pelvis, hamstrings/back of the upper thigh, and/or calves. 
  2. Must be able to perform classic squat with proper posture.


  1. Place the Stability ball between the wall and the “small” of your lower back.
  2. Feet should be straight/shoulder width, and lower back should be straight.
  3. Slightly bend the knees.

How to Do:

  1. Breathing in, squat down, allowing the ball to roll along the wall behind you until your knees are at 90 degrees.
  2. Breathing out, stand up slowly until knees are almost at 90 degrees, repeat.


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