The are an exercise that combines the use of a ball to add resistance and improve posture during the squat movement. This exercise is ideal for strengthening the legs and glutes, as well as working the core.
Step-by-step Guide:
- Place a ball between your back and a wall, positioning it at the lower back level.
- Place your feet shoulder-width apart and slightly ahead of your hips.
- Slowly lower yourself as if you were going to sit down, ensuring that your knees do not go past the line of your toes.
- Descend until your thighs are parallel to the floor and hold the position for one second.
- Push up through your heels to return to the starting position.
Tips
Keep your core engaged and back straight throughout the exercise. Do not allow your knees to collapse inward and avoid lowering too quickly. Adjust the difficulty by using a heavier ball or performing the exercise on an unstable surface.
Benefits
This exercise improves leg strength and lower body stability. Additionally, the use of the ball helps correct posture and reduces the risk of lower back injuries.
Prevention
To avoid injuries, ensure you keep the weight in your heels and prevent your knees from moving forward. If you feel pain in your knees or back, adjust the squat depth or consult a professional to review your technique.
