How to Do
How to Do Wall Squats With Ball on Balance Board
Each wall squat with the ball on the balance board 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 this wall squat with the ball on the balance board.
Beginning
Beginning Wall Squats With Ball
1. Place a stability ball against a sturdy object before stepping onto a balance board (or dyna disc as pictured here).
2. Place feet STRAIGHT AHEAD as depicted.
3. Maintain a neutral spine and neck.
Movement
Wall Squats With Ball Movement
1. From the start position, draw your belly button inward toward your spine.
2. Maintaining tone in the deep belly, descend slowly by bending at the knees and hips.
3. During the descent, maintain weight distribution between the midfoot and heels. Do not allow the feet to cave inward or shift outward.
4. While maintaining tone in the lower abdomen and optimal kinetic chain alignment, drive through the feet extending the ankle, knee, and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes.
5. Reset (if necessary) and repeat recommended repetitions.
6. Do not allow the ball to push your body forward.
7. Ball placement should aid in stability not take away from stability.
8. The knees should track over the second and third toes.
Benefits
Wall Squats With Ball Benefits
The wall squat strengthens your lower body by targeting the quadriceps (one of your body's largest muscles), glutes, and hamstrings. You can improve your balance and posture by using a stability ball.
Exercise Aliases
Stability Ball Squats, Swiss Ball Exercises, How To Do a Squat on a Balance Board, Assisted Squat Exercises.
