How to Do
How to Do Wall Squats with a Ball on Single Leg
No excessive tension in front of pelvis, hamstrings in the back of the upper thigh, and or calves.
Must be able to perform classic squats with proper posture.
Should be able to perform a dual leg version with proper posture.
Knees and hips should be straight and level while performing movement.
There should not be pain in the knee while performing.
Beginning
Beginning Wall Squats with a Ball
1. Place the Swiss Ball Stability Ball between the wall and the small of your lower back.
2. Feet should be straight and together, and lower back should be straight.
3. Raise one leg up until the knee is 90 degrees.
4. Slightly bend the knee.
Movement
Wall Squats with a Ball Movement
1. Breathing in, squat down, allowing the ball to roll along the wall behind you until your knee is at 90 degrees.
2. Breathing out, stand up slowly until your knee is almost at 90 degrees, repeat.
Benefits
Wall Squats with a Ball Benefits
Improves strength and definition in the quadriceps top of the upper thigh.
Improves strength and definition in the hamstrings and bottom of the upper thigh.
Improves coordination in the lower body.
Exercise Aliases
Swiss Ball Squats, How To Do Wall Squats, One Leg Squat, Wall Squats, Squat Variations.
