Stability Ball Wall Squats

Your feet should be positioned 6 12 out in front of your body feet hip width apart and facing forward or turned out slightly.

Stability ball wall squats.

Using the added assistance of a stability ball while performing a squat against a wall will help you perfect the technique. The squat has been a gym and weight room staple for decades. When performing wall squats with or without a ball you re adding external stability. The stability ball can make wall squats more challenging with the added benefit of helping you maintain proper form.

When you re working with the ball notice where your body is in relation to the ball. That s because the stability ball adds cushion to your lower back and. Position your exercise ball against a wall. The wall squat strengthens your lower body targeting the quadriceps muscles one of the largest muscles in your body the glutes and hamstrings.

Step 1 starting position. Choose a ball that is the proper diameter for your height. Place the center of the ball against the wall at the level of your belly button and hold it with 1 hand. Second your tendency will be to push from the front of your thigh knee extensors essentially negating your glutes from activating.

Find a section of wall that does not have any pictures fixtures or switches on it. Wall squats strengthen weak muscles while doing a great job of helping to increase flexibility. By placing an exercise ball between you and a wall a standard squat position becomes a wall squat. To determine the best size sit on different diameter balls and find the one that gives you a 90 degree angle in your legs.

Wall squats focus on working the lower body and are great for working the quadriceps front of the legs and the butt. Melissa copp shows us how and why a stability ball can be a great tool for people just beginning. There is zero need for the glutes to engage. Your quads should be parallel to the ground.

Place a stability ball against a wall and gently lean against it positioning the top of the ball into the small of your back but making contact with your tailbone low and mid back.