Squat with the Exercise Ball
Starting
Position
- Stand with
your back against the ball with the exercise ball at the level of your
belt line.
- Feet should be hip width to shoulder width
apart.
Action
- Lower yourself until your thighs are horizontal.
- Lower yourself as though there were a stool
coming out of the wall that you are going to sit on.
- Your knees at this point should still be over
your feet.
- Pause at this point and slowly return to the
starting position.
Prime
Movers
Physio
Tips
- In order to prevent knee injury it is
imperative that you not let your knees move over your toes.
- As you descend try and keep your knees centred
over the second toe. Don't let them weave in or out.
- You should not have knee or back pain while
performing this ball exercise. If you do, consult a physical therapist.
Progression
Depending on how you position your feet you can recruit more hip
adductors or abductors. With feet closer together, more abductor
activity is apparent; with feet further apart you recruit more
adductors.
The exercise ball is very helpful in this exercise as it assists in
maintaining good form while performing the squat.
Repeat
this ball exercise 6 times.
Repeat
this ball exercise 10 times.
Repeat
this ball exercise 15 times.
Return to the
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