Ball Dumbbell Squats Show Video Show All Exercises     Primary Muscle Group: Quadriceps femoris, Gluteus Muscle Groups Worked in This Exercise: Thigh Flexors, Glutes Preparation: Place a ball between your back and the wall and inch your feet away from the wall and let your body weight lean into the ball. Your feet should be about 1 to 1 ½ feet in front of your hips. Hold the dumbbells up in your hands next to your shoulders. Breathing: Inhale when sliding your back (and the ball) down the wall; exhale when rising to standing position. Execution: Bend your elbows and bring your hands to shoulder level with dumbbells in hand. Maintaining a constant pressure with your back on the ball, roll it down the wall, while bending your knees until they reach 90 degrees. Pause, exhale and return to a standing position. Comments: Keep your abs tight and hands engaged as you go through the full range of squats. Here are a few suggested alternative exercises: Ball Leg Lunge Ball Lunge Ball Wall Squat Band Lunge Band Lying Leg Extension Band Squat Band Standing Leg Extension Barbell Bulgarian Split Squat Barbell Lateral Lunge Dead Lift Dumbbell Dead Lift Dumbbell Hack Squat Dumbbell Lateral Lunge Dumbbell Lunge Dumbbell Lunge Crossover Dumbbell Lunge Walking Dumbbell Squat Dumbbell Sumo Squat Front Squat Hack Front Squat Hack Squat Leg Press - Machine Lunge - Barbell Lunge - Smith Machine Lunge Backward Lunge Crossover Lunge Diagonal Lunge Forward Squat - Barbell