How can I do squats with a stability ball?

Edward Phillips
Physical Therapy
Here's how to do wall squats with a stability ball:

Reps: 10
Sets: 1-3
Intensity: Moderate to hard
Tempo: 3-1-3
Rest: 30-90 seconds between sets

Starting position: Stand up straight and place the stability ball between the back of your waist and the wall. Walk your feet out about 18 to 24 inches, while keeping the ball at waist height. Rest your hands on your thighs.

Movement: Slowly bend your knees and hips into a squat as if you were sitting down in a chair. (The ball will roll up your back as you move downward.) Stop before your buttocks reach knee level. Slowly straighten your legs as you return to the starting position.

Tips and techniques:
  • Maintain neutral posture with your shoulders down and back.
  • Keep your knees aligned over your ankles and pointing forward as you squat.
  • Exhale as you return to the starting position.
Too hard? Do a smaller squat.

Too easy? Hold each squat for eight counts.

Continue Learning about Exercise Equipment

What home exercise equipment should a beginner buy?
Mark Dickey , NASM Elite TrainerMark Dickey , NASM Elite Trainer
Consider a dual action stationary exercise bike.  You will receive more overall benefits from the du...
More Answers
Is a rebounder better than a treadmill?
Sydni Makemo , NASM Elite TrainerSydni Makemo , NASM Elite Trainer
A rebounder is better than nothing, but not better than a treadmill if your goal is to burn calories...
More Answers
How do I foam roll my hamstrings?
National Academy of Sports MedicineNational Academy of Sports Medicine
Place a foam roll under your hamstrings with your hips lifted off the floor.  To increase pressure, ...
More Answers
5 Tips to Spice Up Your Workout Routine
5 Tips to Spice Up Your Workout Routine

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.