This exercise is a variation of a traditional squat and is performed with a physio ball held against the wall by your back. This exercise is excellent for balance and stability as well as the strength of the gluteals, hamstrings and quadriceps.
- Position a physio ball behind your back, against the wall, positioned from your low back upward.
- Feet hip width apart, toes pointed straight ahead. Step forward 10-12 inches so you can see the lacing on your shoes. You will be leaning against the ball slightly. This positioning is important so that the knee does not jut over the toes during the squat exercise.
- Keeping your chest up and shoulders back, lower your body straight down as if you are sitting in a chair, until the thighs are parallel to the ground, no lower. The physio ball will travel up your back to give your spine a nice massage.
- You should feel weight into your heels, not just your toes.
- Push up through your heels back to start position and repeat.
Variation: You can hold free weights at your side to increase the difficulty of this exercise. A more difficult variation is a single leg wall squat, where one leg is held off the floor, and the other leg is performing the exercise alone.