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.

2balls

Repeat this ball exercise 20 times.

3balls

Repeat this ball exercise 30 times.

Return to the top of Side Squat with the Exercise Ball

Beginner

Intermediate

Advanced