Squat At The Wall With Exercise Ball And Dumbbells

Starting Position

• place two dumbbells or kettlebells next to your feet
• clamp a gym ball between your lower back and a wall
• the feet are a bit away from your body and shoulder width apart on the ground
• the legs are almost stretched out, there is a slight bending in the knees
• turn the feet a bit outwards
• your arms are hanging down

Correct Execution

• bend your knees until your thighs are parallel to the ground, grasp the weights
• 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 knee joints
• hold the bending for 2 seconds
• come back to the starting position by bringing pressure on your heels
• repeat this several times

tip for the workout

• if this is too easy for you, use a filled backpack