Things You'll Need:
- Stability ball
- Wall with no obstructions
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Step 1
Stand about 3 feet from an unobstructed wall. Place the stability ball between your lower back the wall and lean your back against the ball. Your arms should be down at your sides, face forward, back straight, and your shoulders and head aligned. The ball should be resting in the center of your back.
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Step 2
Take one step forward and place the other foot near the wall in a lunge position. You need enough room to bend into a lunge position while still holding the ball against the wall with your back. Place your leading leg slightly forward to give your body the ability to hold the stability ball firmly against the wall.
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Step 3
Tighten your core muscles (abdomen, pelvis, hips and lower back) as you slowly bend your knees. Your goal is a 90-degree bent leg for both legs and if you can, go further.
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Step 4
Allow the stability ball to roll up your back between your shoulder blades as you lunge. This represents the complete downward movement of the split squat. Return to your start position.
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Step 5
Keep your weight on the heel of your foot, not the balls of your feet. Your front foot should be firmly planted and stationary through the entire movement. Your weight should be resting on the ball of the foot during the squat. Push up with your heel of your front foot to return to the starting position. The stability ball will again be located at your lower back.
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Step 6
Try to perform 3 sets of 12 to 15 repetitions for each leg. Tailor the number of repetitions to your level of fitness. If you can’t do the full 3 sets, then aim for 3 sets of 5 repetitions. You’ll reach the full workout before you know it.
