Exercise Ball Wall Squat
Step by step
How to perform
- Slowly bend your knees and lower your body towards the ground, keeping your feet flat on the floor and ensuring the ball rolls up your back as you go down.
- Lower your body until your thighs are parallel to the ground, making sure your knees are directly above your ankles.
- Hold this position for a few seconds, engaging your core and maintaining balance.
- Gradually straighten your legs and return to the starting position, letting the ball roll back down to support your lower back. Repeat the exercise for the desired number of repetitions.
Overview
About this exercise
The Exercise Ball Wall Squat is a low-impact strength training exercise that primarily targets the quadriceps, glutes, and core muscles. This exercise is suitable for individuals of all fitness levels, from beginners to advanced, as it offers the advantage of adjustable intensity based on the individual's strength. People would want to do this exercise because it not only improves lower body strength and stability, but also promotes better posture and balance, making it beneficial for both daily activities and athletic performance.
Coaching cues
Form tips
As you lower your body into a squat, make sure your knees stay in line with your feet and do not extend past your toes. This is a common mistake that can lead to knee injury. Your thighs should be parallel to the floor at the bottom of the squat.
Make sure your movements are slow and controlled. Avoid the mistake of dropping quickly into the squat, which can potentially lead to injury. Instead, lower your body gradually and rise back up at the same pace.
Keep your abdominal muscles engaged throughout the exercise. This will help maintain stability and balance, reducing the risk of falling or straining your back.
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