31 Days to a Better Butt – Day 14 – Ball Wall Squats

31 Days to a Better Butt - Ball Wall Squats

Butt Fact: Working the glutes with full body exercises helps burn serious calories and contributes to fat loss.

A stability ball is a good investment if you want to exercise at home. It is one of the 12 items we suggest for outfitting a home gym in this article.

Ball Wall Squats

Squats are another staple in the strength workouts of experienced lifters. Although it looks like a lower body exercise, the upper body is stabilizing and working also, especially as you add resistance in the form of weights.

It is a compound movement, which means multiple joints are affected and multiple muscles trained. There are literally dozens of variations of squats and this series will only touch on 4 of them, starting with very basic versions. The Ball Wall Squat is an exercise that almost anyone can do. If you can’t lower yourself to where your thighs are parallel to the ground, no worries. Your muscles will fire at any level you can reach. Just hold it for a few seconds to get maximum benefit.

  1. Position the stability ball between the wall and your lower back.
  2. Stand with your feet a little wider than shoulder-width distance apart and about 12 inches out in front of you.
  3. Lean against the ball while maintaining your posture.
  4. Rolling on the ball, lower your body by bending at your knees and hips until your upper legs are parallel to the floor. Your knees shouldn’t move past your toes.
  5. Pause at the bottom and return to the starting position to finish one repetition.
  6. Do 15 to 20 reps.
31 Days to a Better Butt - Ball Wall Squats

Maintain your posture while making sure your knees don’t go further than your toes.

The longer the pause at the bottom, the more challenging the exercise. Make sure your legs don’t go below parallel to the floor so you don’t put too much stress on your knees. You can also squeeze a soft ball or pillow between your knees as you do this exercise to work your adductors, or inner thighs, at the same time.

31 Days to a Better Butt

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2 Responses to 31 Days to a Better Butt – Day 14 – Ball Wall Squats

  1. Nena says:

    I have never done this with the stability ball! I will have to try this:) Thanks for sharing.

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