The stability ball wall squat is a great lower body exercise that strengthens the glutes, hamstrings and quadriceps muscles. Princess Margaret Cancer Centre Exercise Physiologist William Hilton provides step by step instructions on how to properly perform a stability ball wall squat while a model demonstrates the exercise. Variations of the exercise are provided for individuals of all fitness levels, including beginner, intermediate and advanced.
Required Equipment:
- Stability ball
- Wall space
How to perform the exercise:
Tense your abs, and while breathing in, begin to lower down into a seated position. Pretend as if you are going to sit in a chair. Sit down as far as you can, making sure your thighs parallel with the floor, but not to go any lower than that. Once you’ve reached the bottom, breathe out, push your heels into the ground, and return to the starting position while making sure not to fully lock out your knees at the top.
Key points to the exercise:
- Use a sturdy wall
- Ball resting on lower back
- Inhale sit
- Exhale lift
- Avoid going lower than 90 degrees
- Avoid locking out the knees at the top
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