Single Leg Stability Ball Squat

Pro Tip

If you have the strength and flexibility, you can squat down farther and stop when your thigh is parallel to the ground.

How To

Stand upright while pressing a stability ball against the wall with the middle of your back.
With your legs extended and out in front of you, closer than shoulder-width apart, inhale and raise one leg while squatting down with the other.
Continue to squat down while consciously pressing back against the ball, bringing your straight raised leg forward, and lowering your body until the thigh of your planted leg is just above parallel to the ground.
Exhale and stand up while bringing your raised leg back toward your body while continuing to actively press your back against the ball, returning to the starting position.
After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Glutes

Muscles of your butt.

Quads

Muscles spanning the front of your thigh.

Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Obliques

Outer sides of your abdomen.

Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Stability (Swiss) Ball

Do not substitute benches or other pieces of equipment for a stability ball, especially when holding heavy equipment such as barbells or dumbbells.