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Stability ball squat

The squat targets the quads, hamstrings and glutes but also improves balance and stability throughout the core and on both sides of the body.

Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back.

Your feet should be hip-width apart with toes facing forward or turned out slightly.

Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels.

Inhale and begin to lower the body, keeping the tailbone, low and mid-back against the ball as you bend your knees.

Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Continue to lower yourself until challenged or until your thighs align parallel to the floor.

Exhale and slowly push up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward, returning to your starting position. Repeat.

12 thoughts on “Stability ball squat

  1. Hey, David, have an awesome Friday!
    Hugs <3

    1. Good morning, Monica ☕🍩
      Have a great Friday, dear!
      Hugs <3

      1. <3 😀

  2. Hey! I have done this workout before Chape 🙂

    1. Really? 😀 Do you like it?

      1. Hm, ya know Chape. I don’t mind it. It isn’t so bad, I definitely feel it (of course I feel squats no matter) LOL. It is simple though and can be done pretty much anywhere there is space and a wall. If someone wanted to, they could turn into a wall sit and make into a circuit (look at me thinking outside the box) lol

      2. Good idea!! I’ll punish someone with it LOL

      3. Hahah! yes that would be a great punishment, I would know! I had my client do the circuit and he hated me! lmfao! due to the length of the wall sit and the amount of squats 😛 but it paid off and he thanked me later when he was sore hahaha, hey chape maybe you should do it and let me know how you feel afterwards LOL

      4. Hahaha as trainers we have to wait to say “I told you” but it feels great!! Poor trainees LOL
        Definetely, I´ll try it next week 😉

      5. Haha! Very true Chape, very true. Although for this particular circuit, I don’t think I could blame them for hating me! LOL

      6. Hahaha I’ll tell you next week 😱 😱

      7. YAY!!! haha I am looking forward to it!

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