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Exercise Benefits With Proper Form & Technique

Squat At The Wall With Exercise Ball And Dumbbells

through one vote
muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:Lower BackMuscle, AdductorsMuscle
required:Exercise Ball, Dumbbells (2) or Kettlebells (2)
fitness level:Hard
exercise type:Strength
Variations available (31)
Starting PositionExecution

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