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Single Leg Side Squat
using an Exercise Ball

Starting Position Action
  • Lower yourself down as far as you can go while still maintaining control.
  • Slowly rise back up.
Prime Movers
  • Quadriceps, glutes
Physio Tips
  • This exercise requires good hip adductor flexibility.
  • Keep your knee directly under your hip and your knee directly over your second toe.
  • Do not allow your knee to sway inward as your drop into the squat.
  • To avoid knee injury, do not allow your knee to pass beyond your toes.
Progression
  • Try this exercise with your eyes closed to challenge your balance.
  • Try it with your supporting leg on a cushion, folded towel, or BOSU.
This is another ball exercise in standing that assists balance, proprioception, and strengthening of the hip abductors in the weight bearing leg. Weakness in the hip abductors has been correlated to recurring back pain.

1ballsRepeat this ball exercise 6 times on each leg.

2balls
Repeat this ball exercise 10 times on each leg.

3balls
Repeat this ball exercise 15 times on each leg.

     Return to the top of the Single Legged Side Squat

Beginner

Intermediate

Advanced