Movement overview

The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.

Step-by-step cues

1. Stand with your feet shoulder-width apart, positioning a stability ball between your lower back and a wall.
2. Lean back slightly against the ball, ensuring it is secure and stable.
3. Engage your core muscles and keep your chest up.
4. Slowly bend your knees and lower your body into a squat position, keeping your knees aligned with your toes.
5. Descend until your thighs are parallel to the ground or as low as comfortable without losing form.
6. Pause briefly at the bottom of the squat.
7. Push through your heels to return to the starting position, keeping the movement controlled.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure the stability ball is properly inflated for optimal support.
• Keep your weight distributed evenly through your heels to maintain balance.
• Avoid letting your knees extend past your toes during the squat to protect your joints.
• Maintain a neutral spine throughout the movement to prevent strain on your back.
• Focus on engaging your core muscles to enhance stability and control.
• Perform the exercise slowly to maximize muscle engagement and minimize risk of injury.
• Adjust foot placement if necessary to find a comfortable and stable position.