Exercise Ball Wall Squat

1. Place a stability ball between your lower back and a wall, then step your feet out about two feet from the wall.
2. Stand with feet shoulder width apart, keeping steady pressure into the ball with your back.
3. Brace your core and cross your arms over your chest or let them hang relaxed.
4. Bend your knees and push your hips back, letting the ball roll down the wall as you lower.
5. Descend until your thighs are close to parallel with the floor, keeping your knees over your ankles.
6. Pause briefly at the bottom, keeping the ball pinned against your lower back.
7. Drive through your heels to stand back up, letting the ball roll back to the starting position.
8. Perform 3 sets of 12 to 20 reps.

Common Mistakes

• Feet too close to the wall: A narrow stance drives the knees forward past the toes. Step out until your shins stay close to vertical at the bottom.
• Ball dropping too low: Letting the ball slide down to the mid back removes support and can strain the spine. Keep it positioned at your lower back throughout.
• Rising onto the toes: Pushing up through the toes shifts stress to the calves and ankles. Keep your weight through your whole foot as you stand.
• Rushing through reps: Fast, bouncy reps skip the pause that builds control. Slow down and own the bottom position for a moment each rep.