ball squat


Ball Squat

-Stand approximately 2 feet away from wall.

-Place stability ball behind you at belt line.

-Keep arms in front of you (as shown). If this position hurts, place hands on waist.


-Keep an upright upper body posture during entire set (don't lean forward).

-Squat down while maintaining knees over 2nd and 3rd toes (don't allow   knees to 'bow-in' during descent).

-Ascend up from the squat while keeping your knees over 2nd and 3rd toes.



Competency Criteria

-Heels remain on floor during entire set.

-Feet don't roll in (evert) during set.

-Knees don't bow in during entire set.



-There is no pain in the lower extremities, or lower back.

ALTERNATIVE: Use a round foam roll instead of the stability ball (if you don't have osteopenia or osteoporosis).

PROGRESSION:

-Progress to holding a dumbbell in each hand.
-Progress to performing on one leg.