Squat At The Wall With Exercise Ball
(4.50)
through 4 votes
through 4 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Quadriceps![]() ![]() ![]() |
---|---|
auxiliary muscles: | Lower Back![]() ![]() |
required: | Exercise Ball |
optional: | Backpack |
fitness level: | Normal |
exercise type: | Strength |
Variations available (31) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/kniebeuge_wand_gymnastikball1hd.png)
![Execution Execution](http://media.homegym-exercises.com/training/kniebeuge_wand_gymnastikball2hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/kniebeuge_wand_gymnastikball1Ahd.png)
![Execution Execution](http://media.homegym-exercises.com/training/kniebeuge_wand_gymnastikball2Ahd.png)
Starting Position
- clamp a gym ball between your lower back and a wall
- the legs are almost stretched out, there is a slight bending in the knees
- the feet are a bit away from your body and shoulder width apart on the ground
- turn the feet a bit outwards
- you can stretch the arms out in front of your body or let them hang down
Correct Execution
- bend your knees until your thighs are parallel to the ground
- while your upper body is sinking down, the gym ball rolls up at your back and down the wall
- hold the back straight and the head in extension to the spine
- the knees should not protrude the tiptoes, to preserve the joints
- hold the final position for a bit
- push your body back up again and repeat the strength exercise