Stability Ball Wall Squat

A squat variation using a stability ball against a wall for support, improving lower body strength and stability with reduced strain on the lower back.

Instructions

1. Position a stability ball between your back and a wall, standing arm’s length from the wall.
2. Place your feet shoulder-width apart, slightly forward of the ball.
3. Keeping your chest up and core engaged, lower yourself into a squat by bending your knees.
4. Lower until your thighs are parallel to the ground or as low as your mobility allows.
5. Press through your heels to return to the starting position.
6. Repeat for the desired number of repetitions.

Tips

• The ball provides support and helps distribute pressure on your lower back.
• Keep your knees tracking over your toes; avoid inward collapse.
• Your weight should be distributed through your heels and midfoot.
• The ball will roll slightly as you move; this is normal.
• For added difficulty, hold dumbbells at your sides or increase your range of motion.