Advanced Squats



  • Stand with your feet slightly wider than hip width apart and hold the ball in front of you.

  • Bend forward slightly from the hips as you bend your knees and squat, maintaining neutral alignment from your hips to your ankles. Touch the ball to the floor, then straighten your legs and lift the ball overhead.

  • Stability ball (If you do not have one, use the arms as if you have a ball but just extend your fingers)

  • Thighs 

  • Hips  Lower Legs 

  • Rectus femoris, Vastus lateralis, Vastus medialis, Gluteus maximus, Gastrocnemius, Soleus, Deltoids

  • TIP: Do this squat with a ceiling at least 8 feet high, or take the ball only chest high.


Variations for Advanced Squats

  • Squats

    Holding the ball in front of you gives your hands a specific place to be so you can execute the squats with good form; additionally, it adds weight to the squat.

  • Ball On Wall Squats

    This squat is done on a wall to support your back, thus part of your body weight, as you do squats. It is beneficial for keeping neutral spine while doing squats.

  • Ball On Wall Squat Hold

    This squat is done on a wall to support your back, thus part of your body weight, as you do squats. It is beneficial for keeping neutral spine while doing squats.

 

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