Stability Ball Wall Sit

An isometric leg strengthening exercise where you hold a squat position against a wall with a stability ball supporting your back.

Instructions

1. Stand with your back against a wall and position a stability ball between your lower back and the wall.
2. Walk your feet forward so your knees are at approximately 90 degrees.
3. Your thighs should be parallel to the ground, and your back should be supported by the ball.
4. Keep your chest up and core engaged throughout.
5. Hold this position for the desired duration while breathing steadily.
6. Once time is up, carefully walk forward to stand and rest.

Tips

• Keep your weight distributed evenly through both feet.
• Your knees should remain directly above your ankles, not extending past your toes.
• The ball helps distribute pressure on your lower back while you strengthen your legs.
• Increase difficulty by holding the position longer or advancing to a single-leg variation.
• Your quads should feel primary fatigue; if you feel primarily lower back discomfort, your positioning may be off.