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Strength Training Exercise - Ball Squat

Body part



Exercise ball

Ball Squat
Popularity: 8.3%

your knees should be at about 90-degrees at your lowest point so make sure your knees do not over hang your feet

Target Body Part: Butt/Hips, Legs ? Thighs
Primary Muscles: Gluteus Maximus (glutes), Quadriceps (quads)
Secondary Muscles: (Synergists/Stabilizers) Rhomboids, Erector Spinae, Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Hamstrings, Adductors, Obliques

Step by step instructions

  1. Place the ball behind you and place it on the small of your back. Trap the ball between you and a flat wall. Your legs should be straight.
  2. Walk your legs out a little (when you reach the bottom of a squat your knees should have a bend of 90-degrees).
  3. Squat down so that your knees have a bend of about 90-degrees. It should be a smooth action ? as you lower yourself the ball should run up to near the top of your back
  4. With control, lift your body back up, again this should be smooth. As you raise yourself to the starting position the ball should run down your back to where it first started
Rating: 5 (1 rating)Log in to rate

created 4-7-2010 by Cori

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