Squat At The Wall With Exercise Ball, One-Legged

General And Specifics

• warm-up before you start, otherwise you provoke injuries

Starting Position

• clamp a gym ball between your lower back and a wall
• push your upper body against the ball
• 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
• you can stretch your arms out in front of your body or hold them to the hips
• lift one leg now

Correct Execution

• bend the supporting leg
• hold the balance, while your body is sinking down
• the gym ball rolls up at your back
• if your thighs are parallel to the ground, the final position is reached
• the knees should not protrude the tiptoes, to preserve the knee joints
• push yourself into the starting position again
• always hold the back straight and the head in extension to the spine
• repeat this several times, do not forget the other leg

tip for the workout

• if you want to make this exercise harder, use a filled backpack