How do I perform a stability ball dumbbell squat?

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Start 

1. Holding dumbbells at your side.
2. Stand with feet straight and shoulder-width apart.
3. Rest low back against ball placed on wall.
4. Keep feet under or slightly in front of knees.

Movement

5. Slowly squat, bending knees and keeping feet straight.
6. Keep chest up; squeeze butt muscles and press through heels to return to start; fully extend legs.

Stand with your feet shoulder width apart, feet pointed straight forward, dumbbell in each hand, place the stability ball against the wall and the lower portion of your back, just above your hip. Make sure your feet are directly underneath you, just like when you are standing upright, not a little forward. Then slowly squat down, like sitting in a chair, then stand back up. Start with 12 repititions.
Dr. Mike Clark, DPT
Fitness



Stabilty Ball DB Squat:

1. Stand with your feet pointed straight ahead and shoulder-width apart
2. Holding onto two dumbbells
3. Rest your low back against a stability ball that is placed on a wall
4. Keep your feet under or slightly in front of your knees
5. Slowly squat, bending your knees and keeping your feet straight
6. Keep your chest up, squeeze your butt, pull your bellybutton to your spine 
7. On the way up press through your heels as you return to the starting position

Guidelines:
1. Perform 1-4 sets of 10-15 Reps
2. To vary the exercise:
    a. Hold the DB at your chest
    b. Add a curl with your arms
    c. Add a press overhead with your shoulders


Stand with your feet pointed straight ahead and placed shoulder-width apart. Holding onto two dumbbells. Rest your low back against a stability ball that is placed on a wall. Keep your feet under or slightly in front of your knees. Slowly squat, bending your knees and keeping your feet straight. Keep your chest up, contract your glutes and press through your heels as you return to the starting position.



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