Exercise Ball Wall Squat

Step 1 starting position.

Exercise ball wall squat.

To determine the best size sit on different diameter balls and find the one that gives you a 90 degree angle in your legs. For a bit more of a challenge and to get even more benefits from wall squatting you can do wall squats with an exercise ball. How to do wall squats with exercise ball and dumbbells. Your quads should be parallel to the ground.

Wall squats a beginner body weight exercise is one of the squat variations that uses a wall to support your body. By placing an exercise ball between you and a wall a standard squat position becomes a wall squat. Stand up straight with your lower back firmly against the ball. Also known as a wall ball squat this move requires the powerful.

Choose a ball that is the proper diameter for your height. Unlike standard squat exercise wall sits require you to hold the squat position with back against the wall for a prescribed duration instead of performing vertical squat movements. Place a stability ball against a wall and gently lean against it positioning the top of the ball into the small of your back but ma butt hip exercises stability ball wall squats. The stability ball can make wall squats more challenging with the added benefit of helping you maintain proper form.

Place an exercise ball against a wall one that is slightly soft and not fully inflated works best. When you re working with the ball notice where your body is in relation to the. You can use any size exercise ball for the wall squat since you don t have to sit on it but a smaller size works best. Hold the dumbbells straight down at your sides with your feet about shoulder width apart.

Learning proper wall squat form is easy with the step by step wall squat instructions wall squat tips and the instructional wall squat technique video on this page. Lean back into the exercise ball with it positioned in the middle of your back. The wall squats with an exercise ball. The wall ball exercise is a compound high intensity move that requires maximum effort from a large number of muscles in your body.

Do this exercise for 8 to 12 repetitions 3 times a week every other day. Wall squat is a plyometrics exercise that primarily targets the quads and to a lesser degree also targets the glutes hamstrings and outer thighs.