Single Leg Side Squat
Starting Position
- Place the ball against the wall at
shoulder height as pictured below.
- Stabilize the ball between your shoulder and
the wall.
- Cross your arms over your chest.
- Take a step out from the wall.
- Lift the inside foot off the ground, maintain a
neutral spine and keep your pelvis level.
Action
- While keeping your trunk stable and your chest
up, slowly lower yourself down and back up.
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.
- If you find this move difficult go back and
work on the Side Squat and the Squat.
Progression
- Try moving further away from the wall.
- Try standing on the inside leg only.
- Hold a weight across your chest.
Repeat this exercise ball
exercise 10 times.
Repeat this exercise ball
exercise 20 times.
Repeat this exercise ball
exercise 30 times.
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