wall squat

Source: http://www.acefitness.org/exerciselibrary/69/stability-ball-wall-squats

Target Areas: Thighs, Butt, Hips

Primary Muscles: Gluteus Maximus (glutes), Quadriceps (quads)

Secondary Muscles: Rhomboids, Erector Spinae, Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Hamstrings, Adductors, Obliques 

Equipment Needed: Stability Ball

Level: Beginner

Starting Position: With the stability ball against the wall, lean gently against it so that the ball is in contact with your body from your tailbone to your mid back. Your feet should be hip-width apart approximately 12inches in front of you with your toes pointing forward but slightly out. Keep a straight back with your shoulders pulled back and down (good posture) with your body weight transferring through your heels. Keep your abdominals tight and place your hands on your hips or the front of your thighs.

While inhaling, slowly lower yourself toward the floor by bending your knees, allowing the ball to roll down the wall. Make sure to push your hips slightly back into the ball to reduce stress on the knees, like you are about to sit down on a chair. Keep your feet and knees stable throughout the entire movement. Lower yourself down as far as comfortable yet challenging or until your thighs are parallel with the ground. Hold that position for a few seconds. Then exhale while slowly pushing yourself back up to the starting position, bringing your hips back underneath your body and extending your knees. Start by doing 5-10 repetitions.

Tip: During the downward phase, you should be able to see your toes at all times while maintaining good upright posture. In other words, instead of letting your knees go forward, focus on pushing your hips back (a.k.a. stick your butt out).