Things You'll Need:
- Large exercise ball
- Wall
-
Step 1
Lean against the stability ball. It should be between the small of your back and the wall. Your feet should be flat on the ground and your lower body will form about a sixty degree angle with the floor.
-
Step 2
Use a smooth, steady motion to do your squat. If you move too quickly, you can lose your balance or pop a knee out of joint.Squat down on your heels. Your knees should be bent at a ninety degree angle. You can extend your arms forward for balance if you wish. Do not bend your back or lean forward as you descend.
-
Step 3
Focus on your quadriceps.These are the muscles in your upper legs. Make sure that you are using them to achieve a squat rather than arching your back or using the weight of your upper body to pull or push yourself into position.
-
Step 4
Raise yourself back up to your starting position. Brace your feet firmly on the floor so that you do not slip and focus on rolling the ball upward on the wall. This will keep your back straight and your squat position flawless.
-
Step 5
Repeat this exercise as many times as you wish.Most trainers recommend three sets of 10 to 20 repetitions each. However, if you are trying to tone or sculpt your quadriceps, you may find it more effective to raise these numbers to as many as six sets of 30 to 40 repetitions each.
