By placing an exercise ball between you and a wall, a standard squat position becomes a wall squat. Wall squats focus on working the lower body and are great for working the quadriceps (front of the legs) and the butt.
When you’re working with the ball, notice where your body is in relation to the ball. When you’re just starting out, you may want to keep the ball as close to your core as possible to decrease the challenge and maintain your balance. As you become stronger and more confident with your exercise ball workout, you can increase the difficulty by moving the ball further away from your body’s core muscles.
To do this exercise, follow these steps:
Place the ball between the wall and your lower back, walking your feet out slightly.
Lower your body toward the floor in a squat position as you continuously push back into the ball.
Bend your knees to 90 degrees or as far as feels comfortable to you.
Straighten your legs, keeping your weight over your heels to return to standing position.
Complete 10 to 15 repetitions.
A couple of do’s and don’ts for this exercise:
Do keep your feet pointing straight forward as you lower into a squatting position.
Don’t let your knees roll out to the sides. Keep them in line with the rest of your body.