Ball + Squats = Ball Squats

(One more fitness post for 2023)

Within the realm of fitness, the squat is an institution. It’s been around — in versions and variations — for as long as humans have been exercising. Walk into any gym or health club and you will find squat racks in high demand.

Until relatively recently, the stability ball was relegated to the realm of rehab — a brightly colored curiosity one might encounter in a physical therapy clinic.

Thankfully, stability balls are now as common as squat racks and it should come as no surprise that these two gym staples have become acquainted and spawned the “ball squat.”

Stability balls come in many sizes thus, for this movement, choose the one that feels most comfortable. In general, that means a 55cm ball.

Place the ball between a smooth, flat wall (without a mirror) and the natural curve of your lower back. This positioning accommodates that curve and reduces back strain while also activating your core and making it easier to maintain proper squat form.

Stand with your feet about shoulder-width apart and your toes pointed forward. Of course, subtle variations may be necessary from person to person.

While keeping your spine in alignment and hips level, perform a squat by inhaling as you lower yourself until your legs are at a 90-degree angle.

Driving from your heels — feet flat on the floor — exhale as you push back up to a standing position.

This one-minute covers the basics:

To add in some upper body action, hold a relatively light dumbbell in each hand, arms hanging at your sides. Lower yourself as above but when you drive upwards, raise your arms until they are parallel with the floor — elbows slightly bent.

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Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.

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