How to Do Glute Wall Slides With Ball Stability Ball
The glute wall slides with ball stability ball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the glute wall slides with ball stability ball.
Beginning Glute Wall Slides
1. With your back against a wall and your feet shoulder-width apart, stand erect.
2. Raise your arms up against the wall, squeezing your shoulder blades into it. Your thumbs will be at about the height of your head, with the backs of your hands against the wall. The line of your upper arm should be perpendicular to the floor from elbow to shoulder.
Glute Wall Slides Movement
1. Inhale. Bend your knees and slide down the wall slowly until your knees are bent at a 45-degree angle (bending more than this will place increased strain on your knees). Straighten your elbows as you bend your knees, until your arms are straight up above your head but still on the wall.
2. For a total of 5 seconds, stay in this position.
3. Exhale as you slide back up the wall, straightening your knees and returning your elbows to their starting position.
4. Rep for a total of 5 reps.
Glute Wall Slides Benefits
Wall slides are a great way to strengthen your quads, glutes, and calves as a novice workout.