Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Swiss Ball
Beginner
Squat
Glutes, Hamstrings, Abs
The swiss ball wall squat builds leg strength while improving balance and stability. It's perfect for beginners who want to master squat form safely.
1. Place the swiss ball between your lower back and the wall, feet shoulder-width apart about 18 inches from the wall. 2. Keep your core tight and slowly lower into a swiss ball wall squat by bending your knees and rolling the ball down the wall. 3. Go down until your thighs are parallel to the floor, keeping your knees behind your toes. 4. Push through your heels to return to the starting position, rolling the ball back up. 5. Complete your reps with control, maintaining constant pressure between the ball and wall throughout the swiss ball wall squat movement.
• Keep your feet flat on the floor and knees tracking over your toes during the swiss ball wall squat • Maintain steady pressure against the ball throughout the entire movement • Keep your chest up and shoulders back while performing the swiss ball wall squat • Control the speed - don't let gravity do the work on the way down
• Letting knees cave inward instead of tracking over the toes during the swiss ball wall squat • Going too fast and losing control of the ball, which reduces the stability challenge • Placing feet too close to the wall, which forces your knees too far forward in the swiss ball wall squat
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