Squats are often referred to as one of the best lower body exercises. They tone and strengthen multiple muscles, promote fat and caloric burn and can improve your athletic performance and ease daily activities. If you’re new to exercise, you might want to start out with stability ball wall squats. These squats make it easier to balance your body and to maintain proper form during the range of motion. For the best results, learn how to properly do this functional exercise.
Face away from a wall and place a stability ball behind your back. Position the ball in the natural arch of your back, and if needed, move back so that the ball touches the wall.
Step your feet about 1 foot forward and separate them hip-width apart. Point your toes forward or slightly out.
Look straight ahead, pull your shoulders back and down, and brace your core to help stabilize your body.
Inhale, bend your knees in the direction that your toes are pointing and simultaneously roll your back down over the ball. Move straight down as if you’re sitting down on a chair; avoid bending your upper body forward. Use the ball to guide your body. Stop the downward motion when your knees are 90 degrees bent and your thighs are parallel to the floor.
Press your back against the ball and extend your knees to slowly return to the starting point. Squeeze your glutes as you come out of the squat and exhale.
Complete up to three sets of eight to 12 squats.
Place your hands on your hips as you do the squats or raise them forward to help you better balance your body.
Check that your knees are directly over your heels during the downward motion. If not, adjust your feet, moving them slightly more back or forward.
To challenge yourself, grasp a dumbbell in each hand and hold them alongside your body during the wall squat, or raise one foot off the floor and do one-legged wall squats.