The ball wall squat is a supportive lower body exercise that uses a stability ball between your back and a wall to guide proper form and provide additional stability. This exercise effectively targets your quadriceps, hamstrings, and glutes while reducing stress on your lower back.
Step by step guide:
- Place a stability ball between your lower back and a wall.
- Position your feet shoulder-width apart, about 12 inches in front of your body.
- Keep your chest up and core engaged.
- Slowly roll the ball down the wall as you bend your knees and lower into a squat position.
- Stop when your thighs are parallel to the ground, or at a comfortable depth.
- Push through your heels to return to the starting position.
- Perform 12-15 repetitions for 2-3 sets.
Tips
Keep your knees aligned with your toes throughout the movement. Maintain constant pressure against the ball. If you’re new to squats, start with a higher position and gradually increase your depth as you build strength and confidence.
Benefits
This exercise helps develop proper squat form, strengthens lower body muscles, improves balance and stability, and provides back support during the movement. It’s particularly beneficial for beginners learning proper squat mechanics and those with lower back concerns.
Prevention
Avoid letting your knees extend past your toes. Don’t slide down the wall too quickly. If you experience knee pain or discomfort, reduce the depth of your squat. Those with severe knee problems should consult a healthcare professional before attempting this exercise.
