Exercise description of the ball squat.  Learn about the ball squat with video and pictures.  Also learn how the ball squat can improve your sports performance.

Primary muscles worked:  Quads

Synergist Muscles:  Glutes

Mechanics:  Isolation

Equipment:  Exercise Ball

How to perform the exercise:  The ball squat can be performed by an athlete in the following manner. First, the athlete should stand next to a wall with an exercise ball in hand. Next, the athlete should place the ball against the wall and place the ball so that the lower back traps the ball against the wall. The athlete should step out away from the ball so that the knees will not extended beyond the the toes during the descent phase of the lift. After the athlete has set up their position, the athlete will lower their bottom to the floor by bending at the knees and hips. The athlete should allow the ball to role up their back naturally during this descent phase. Once the upper thigh is parallel to the floor, the athlete should return to the starting position by extending the legs. This movement will require quad strength. On the way up, the athlete should allow the ball to naturally move lower on the back. The athlete may repeat the descent and ascent phases for the desired number of reps.

Spotting the exercise:  The spotter should first make sure the athlete's knees, hips, and feet are all in proper alignment during the lift by looking at the athlete from the side. After this, the spotter should move in front of the athlete and make sure the athlete does not lose their balance to the left or to the right. This can be done by having the spotter guide the hips as needed during the lift. 

Sport specific 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.