How to Do a Stability Ball Squat

Using a stability ball to perform a squat makes this regular exercise a very challenging one. The stability ball was originally used as a tool in physical therapy. It has now become an integral part of many workouts. The basic premise behind using the ball is that all the body’s muscles work together to maintain stability. Read on to learn how to do a stability ball squat.

Difficulty:

Moderate

Instructions

Things You'll Need

• Stability ball
• Wall with no obstructions

1. Stand about 3 feet from an unobstructed wall. Place the stability ball between your lower back and the wall. Your arms should be down at your sides, face forward, back straight, and your shoulders aligned.

2. 

   Place your feet shoulder width apart with your feet firmly planted on the floor slightly forward of complete vertical. This will give your body the ability to hold the stability ball firmly against the wall.

3. Tighten your core muscles (abdomen and obliques) as your slowly bend your knees. Your goal is a 90-degree bent leg but do what feels comfortable for you. Never perform this exercise to the point of discomfort.

4. Allow the stability ball to roll up your back to between your shoulder blades as your squat. This represents the complete downward movement of the squat.

5. Remember that your weight should be on your heels, not on the balls of the feet. Your feet should be firmly planted and stationary through the entire movement. Push up with your heels to return to the starting position. The stability ball will again be located at your lower back.

6. Try to perform three sets of 12 to15 repetitions. Tailor the number of repetitions to your level of fitness. If you can’t do the full three sets, then aim for three sets of five repetitions. You’ll reach the full workout before you know it.