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Ball Wall Squat

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  Primary Muscle Group: Quadriceps femoris, Gluteus

Muscle Groups Worked in This Exercise: Thigh Flexors

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 1.5 feet in front of your hips. Go ahead and cross your arms in front of your chest.

Breathing: Inhale when sliding your back (and the ball) down the wall; exhale when rising to standing position.

Execution: 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 standing position.

Comments: This is easier on your knees than a conventional squat, but because you are performing this on the ball, you work hard to stay properly balanced. Remember, form is what it's all about! And don't forget, you're too close to the wall if your knees go past your toes! Just inch out a little farther and try again.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • 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
  • Lunge - Barbell
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells