Squats in stork stance holding ball



  1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.
  2. Activate core by drawing the belly button in toward the spine and perform a pelvic floor contraction by tightening those muscles commonly used to stop the flow of urine.
  3. This exercise integrates upper and lower body and will cause fatigue. The technique should be maintained through each repetition.

How to Do:

  1. Stand on one leg with good alignment, the knee is bent to approx. 20 degrees.
  2. Position the arms overhead, straight and externally rotated, holding the stability ball.
  3. SLOWLY flex forward in the trunk and allow the raised leg to extend behind you in triple extension (at hip, knee, and ankle).
  5. The body line should be straight and parallel with the floor from the neck right down the extended leg (as shown in the video link).
  6. Perform a one leg squat ensure that the stork stance position is maintained THROUGHOUT the squat.
  7. Squat down only to the position that you can control.
  8. Watch that you have a chin tuck (for good neck alignment), “neutral” spine angles, hips that are level and parallel with the floor, and correct ANY rolling in of the legs (at knee and ankle joints). It is important that proper form is maintained throughout the exercise.


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