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Exercise Benefits With Proper Form & Technique

Squat At The Wall With Exercise Ball, One-Legged

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

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