Ball Squat

Ball Squat Basics

Primary muscles worked: Quads

Synergist Muscles: Glutes

Mechanics: Isolation

Equipment: Exercise Ball

How To Perform The Ball Squat

• First, grab and exercise ball and then stand next to a wall.
• Next, place the ball against the wall with your back against it so that your lower back traps the ball against the wall.
• Keeping your back against the ball step out away from the ball about one to two feet. Keep your feet shoulder width distance apart.
• After you have set up in this position, lower your bottom to the floor by bending at your knees and hips.
• Allow the ball to role up your back naturally during this descent phase.
• Once your upper thigh is parallel to the floor, return to the starting position by extending, or straightening out, your legs. This movement will require quad strength.
• On the way up, you should allow the ball to naturally move lower on your back.
• Repeat the descent and ascent phases for your desired number of reps.

Ball Squat Tips

• Make sure you place your feet out so that your knees will not extended beyond the the toes during the descent phase of the lift. Keeping your knees behind your toes is important to reduce stress on the knee joint.
• Do not allow your knees to come together or bow out during the lift as well. Your knees remain centered over your lower leg at all times.

Ball Squat and Sports Application

The squat can be seen as a variation of jumping. Jumping is found in many sports so athlete's can benefit from using the ball squat. This is especially true of young athletes who are new to weight training. The ball squat can teach the athlete the fundamentals of the regular squat and transition them too that when their technique and strength with the ball squat is adequate.