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Wall Squats - Fitball

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Ball Squat

                                                          
Primary Muscles:
 
Quadriceps (thigh)

quads muscles

SecondaryMuscles: 
Gluteus Maximus (bottom) Adductor (Inner Thigh), Soleus (Calf)  

Level of Difficulty: (4/10)    

Scale 4

 Repetitions:  
         10-15 Reps - General toning
  

 Instructions      
  • With your feet shoulder width apart lower your body while keeping a straight back.  
  • Push your bottom out behind you as you ‘sit’ down, using your arms in front to help you balance.  
  • Once you have lowered your body to a comfortable position – NOT BEYOND 90’  
  • slowly return to the original upright position; repeat continuously.   
 Teaching Points  
  • Do not let your knees go over your toes.  
  • Look forward and keep your head up, helping you to avoid leaning too far forwards. 
  • Keep your back straight 
  • Keep your shoulders back 

 Adaptations 

  • Widen your stance 
  • Decrease range of movement 

 Progressions 

  • Single leg squat