Wall Ball Squats

Wall Ball Squats

wall ball squats with swiss exercise ball finishwall ball squats with swiss exercise ball start

Exercise Description:

Works your lower back, legs and core

Classification:

Gluteus Maximus, Quads, Lower Back

Instructions:

Start by placing the ball between your lower back and the wall. Lean backwards against the ball and place your feet about 2-3 feet away from the wall. Bring your hands in front of you or cross them on your chest. Slowly squat down until the tops of your thighs are parallel to the floor and your knees are at a 90 degree .

Option 1: Hold this position as long as possible until you reach 1 minute.

Option 2: Squat up and down for 12-15 reps with only a 1 seconds pause at the bottom.

Option 3: Lift one leg and squat down for 8-10 reps with only 1 seconds pause at the bottom.