Leg strength matters more than you might think. Besides making those daily chores a breeze, strong quadriceps can save your life. Research has shown a correlation between quad strength and a decreased risk of death from all causes, so it’s a wise decision to focus on developing these vital muscles.1 If you’re worried about the stress that squats may have on your knees, fear not — introducing the stability ball as part of your squat routine can alleviate the strain and help you gain life-saving leg strength safely.
Let’s dive in to learn how stability ball wall squats can pave the way to stronger legs and a longer life.
Be mindful of your posture
Many people struggle with knee strain, often due to improper squatting techniques. By avoiding squatting past 90-degrees and sitting for long periods with knees at a 90-degree angle, you’re doing more harm than good. The stability ball can be the key to rectifying this issue and start you down the path of building proper knee strength.
The goal is to eliminate bad habits, such as positioning your knees too far apart and feet too far forward. This posture only puts more load on your knees and forms the problematic 90-degree angle.
Develop better form
For proper squat posture, make sure your feet point forward, with toes neither splayed outward nor inward. Position your feet slightly closer to your body to encourage your knees to bend forward more. If you feel yourself leaning too much, lift your heels slightly off the ground to find a better position without adding strain to your knees.
Once you’ve mastered the ideal posture, you’re ready to begin stability ball wall squats. In this post, we’ll cover three exercise variations to keep your routine fun and challenging.
Exercise 1: Dynamic Wall Squats
Begin by placing the stability ball on the wall and standing with your feet shoulder-width apart. Rest your lower back against the ball for support.
Slowly bend your knees to lower your body into a squat, ensuring your knees bend forward as previously described. Press your feet into the ground to return to the standing position.
Perform four sets of 12-15 squats, or try continuous squatting for 30 seconds.
Exercise 2: Isometric Wall Squats
An alternative to dynamic wall squats is holding the bent-knee position, which develops isometric (tensile) strength in the lower body. Try this at different heights to activate various muscle fibers in your legs.
Exercise 3: Combined Exercise
Once you’re comfortable with dynamic and isometric wall squats, combine the two for a more comprehensive workout. Try five dynamic squats followed by a 20-second isometric squat hold, either resting and repeating or moving on to additional squats.
Incorporating these stability ball wall squat exercises into your routine will not only contribute to improved leg strength and lower body stability but also set the stage for moving on to unsupported squats.
So, what are you waiting for? Grab a stability ball, give these workouts a try, and start building life-saving leg strength today.
- Swallow, Elisabeth B., et al, “Quadriceps strength predicts mortality in patients with moderate to severe chronic obstructive pulmonary disease,” Thorax 2007;62:115-120 ↩
