Side Squat with the Exercise Ball

Starting Position

• Put your stability ball on the wall at shoulder height.
• Stabilize the ball between your shoulder and the wall.
• Cross arms over your chest.
• Take a step out from the wall.
• Place your feet one in front of the other and maintain a neutral spine.

Action

• While keeping your trunk stable and your chest up, slowly lower yourself down and back up.
• Slowly lower yourself back down.

Prime Movers

• Quadriceps, glutes, hips, and trunk.

Physio Tips

• Don't allow your hips to sag or your back to bend forward
• To avoid knee injury be sure that your outside knee does not move in front of your foot.

Progression

• Try moving further away from the wall.
• Try standing on the inside leg only.
• Hold a weight across your chest.
• Try Single Leg Side Squat.
• Try Squat Leg Raise.

Repeat this ball exercise 10 times.

Repeat this ball exercise 20 times.

Repeat this ball exercise 30 times.


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