Ball Squat

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Ball Squat

This exercise is very similar to the movement occurring with the hip hinge. It may help to squeeze a soccer ball between your knees if they tremble or move in and out. Perform 3 sets of 10.

(1)Begin by standing with your feet forward and shoulder width apart. A 55-65 cm physioball should be slightly below the small of your back. Be sure to keep your shoulders back and your torso vertical.

(2)Slowly squat down pushing your butt backward (Red Arrow). Your knees should not move in front on your ankles (Blue Arrow). Keep your shoulders back and your torso as vertical as possible.

(3)Return to the starting position by squeezing your gluteal muscles. Your torso should remain upright, and your knees should again not move in front on your ankles.

This exercise requires a slow controlled movement. Count slowly to three on the way down, and again on the way up.