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Stability Ball Wall Squat

IntermediateStrengthTier T2

You lean back into a stability ball at the small of your back, with the ball against a wall and your feet stepped out in front. You lower your body so the ball rolls down the wall, keeping your back on it, and then rise again.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

stability_ball

Home Options

  • stability ball + wall

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the stability ball against the wall and lean into it so the top of the ball sits in the small of the back, contacting the tailbone, low and mid-back.
  • Set the feet six to twelve inches in front of the body, hip-width apart and facing forward or slightly out, hands on the front of the thighs.
  1. She stands leaning back into the large stability ball pinned between her low back and the wall, the top of the ball at the small of her back, her feet planted a step in front hip-width apart and her hands resting on the front of her thighs.

    Step 1 of 5

    Lean back into the stability ball at the small of your back, feet stepped six to twelve inches in front, hands on your thighs.

  2. She is midway down, the ball rolled lower on the wall under her back, her knees bending over her toes, her weight back through her heels and her hands still on her thighs as the hips drop under the ball.

    Step 2 of 5

    Inhale and slowly lower your body, letting the ball roll down the wall while keeping your back on it.

  3. At the bottom she sits into the squat with her thighs nearly parallel to the floor, the ball settled low on the wall under her back, her knees tracking over her second toes and her feet flat through the heels.

    Step 3 of 5

    Lower until your thighs align parallel to the floor - or to your challenge point - and hold briefly.

  4. She is driving back up through the mid-range, the ball rolling up the wall under her back, her hips extending forward under her body and her legs straightening toward full extension.

    Step 4 of 5

    Exhale and push up, extending your hips until your hips and knees are fully straightened.

  5. She stands leaning back into the large stability ball pinned between her low back and the wall, the top of the ball at the small of her back, her feet planted a step in front hip-width apart and her hands resting on the front of her thighs.

    Step 5 of 5

    Lean back into the stability ball at the small of your back, feet stepped six to twelve inches in front, hands on your thighs.

Breathing

  • Inhale and slowly lower; exhale and slowly push your body up.

Safety Information

Keep the contact at the tailbone, low and mid-back through the roll, the weight loaded through the heels and the knees aligned over the second toe. Keep the descent to challenge or parallel with a brief hold, then the slow push back to full extension. Drop the hips under the ball and push the hips back rather than driving the knees down and forward. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.