The stability ball can make wall squats more challenging with the added benefit of helping you maintain proper form. Choose a ball that is the proper diameter for your height. To determine the best size, sit on different diameter balls and find the one that gives you a 90 degree angle in your legs; your quads should be parallel to the ground.
Working Muscle Groups
The quadriceps, or front of thigh, are the targeted muscles during this exercise but many other muscles get a workout also. The butt, hip, calf, back of thigh, low back, abs, and side abs are all used during. Include other upper-body exercises for a more intense workout or calorie burn.
Moving Into Position
Position the stability ball between the wall and your lower back. Stand with your feet wider than shoulder-width distance apart and about 12 inches out in front of you. Lean back against the ball and continuously push your body back against the ball. Inhale as you slowly lower your body by bending at your knees and hips. Go down until your upper legs are parallel to the floor. Roll the ball between your lower back and the wall. Pause, then exhale as you slowly return to the starting position to finish one repetition. Do two sets of 12 to 15 repetitions.
To make the wall squats more difficult, do alternating heel lifts as you hold the squat. To add resistance, hold a hand weight in each hand. Throw in some biceps curls to work your arms as you squat. For advanced users, hold one leg straight out and perform the squat on one leg. Do ten reps on one leg and then switch sides.
Playing it Safe
Speak with your doctor or healthcare provider before beginning a new training program. Correct technique and position are important for keeping your joints happy. Do not allow your knees to go past your toes. Keep your weight in your heels with your toes pointing forward. As you hold the pose, if you start to feel dizzy, nauseous, or lightheaded during the exercise, stop immediately and come out of the squat.