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How to Do a Ball Squat

Learn how to do a ball squat from personal trainer Layla Luciano in this Howcast thighs workout video.


I'm Layla and I'm going to show you how to do the ball squat. For this exercise, you're going to need a wall and a ball. You're going to take your ball, stick it against the wall here, and you're going to make sure that the ball is right above your butt, a little bit in that lower back area right here. We're going to be in a squat position, knees are in line with the ankles, we're going to dig in the heels, and we're just going to squat straight down and up just like this, on the ball. So, squatting down and up. Down and up. This is a really good exercise for those who don't have that core stability or can't keep your back straight when you're doing a traditional squat.

Having that ball against the wall will help you keep your posture nice and upright as you focus on targeting your legs. So, again you're going to feel this all throughout the thigh area, in your quads, the back of the legs as you press up, which is the hamstring and the gluts. You're really going to feel this in the quads a lot. Again, sit back in that squat position, push the weight back. You come all the way down and up. All the way down and up, just like that. For the ball squat, I would recommend doing about ten to 12 reps in your leg workout routine. That's how you do the ball squat.

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