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One Leg Squats with an Exercise Ball

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Part of the video series: Stability Ball Exercises

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Summary: Standing one leg squats with an exercise ball (aka stability ball) are a strength training exercise that can help you improve your balance and tone your legs. Learn how to do squats with a stability ball in this free health and fitness video lesson.

Views: 985 | Tags: training, fitness, exercise, exercises, strength, core, balls, workouts, exercising

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About the Expert
Contact: ShapesTotalFitness.com

Alice Monsaert Alice Monsaert has worked in the fitness industry for more than 25 years. Alice is a continuing education specialist for ACE, AFAA, and AEA. She develops edu... read more

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Video Transcript

One Leg Squats with an Exercise Ball

ALICE MONSAERT: This exercise is called "Standing Squat," with one leg on the ball. So I'm going to place the stability ball on the floor. This is going to challenge my balance as well as strengthen my quadriceps and the gluteus maximus. So with the ball on the floor, I'm going to place one foot on top of the ball and the exercise that I'm going to begin with is a squat. In a squat, you want the hips to move back and the knee to stay over the foot. I'm going to add a challenge to this by pushing the ball out to the side with the opposing leg, and I'm going to use my arms to counterbalance my movement. So again, I'm sitting back into the hips rolling the ball to the side. So in this position, as I stand up, the quads are strengthening as well as the glutes on this side. And as I pull the ball in, I'm using the inner thigh or the adductor muscles, so press and pull. Show you that on the other side. We always want to work bilaterally from side to side and strengthen each side with about the same amount of repetitions. When we do repetitions, we really want to think about taking the muscle group to fatigue rather than necessarily counting every single repetition. So this is a more advanced exercise, but when you can master it, you feel really good about it, so standing squat with our ball rolling out to the side.

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