How to Squat Safely Physio Guide



How to Do an Exercise Ball Squat

Steps

Getting in the Starting Position

  1. Stand up straight with your lower back firmly against the ball.

Performing the Exercise

  1. Bend your knees to roll the ball down the wall.Continue until you have reached a "mini-squat" (1/3 of a full squat) position.
  2. Push through your heels to roll the ball back to the starting position.

Advanced Version

  1. To make this exercise more challenging, dip down lower.Try to get all the way in to a full squat!

Frequency

  1. Do 10 repetitions of this exercise per set.Repeat until you've completed 3 sets.
  2. In order to start seeing/feeling results, aim to do 3 sets 3 days a week for 6 weeks.For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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  • Question
    What's the purpose of a Swiss ball squat?
    wikiHow Contributor
    Community Answer
    A Swiss ball squat exercises glutes, quads, and other major leg muscle groups. It also strengthens core muscles.
    Thanks!
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  • The benefits of these exercises are increased strength and flexibility thighs and knees.
  • To make this exercise less challenging, do not dip down to the full mini-squat. Only go as far down as you feel you need to to challenge yourself.





Video: Wall Ball Squats • Stability Ball

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Date: 03.12.2018, 08:56 / Views: 33545