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Primary Muscle Group: Quadriceps femoris, Gluteus
Muscle Groups Worked in This Exercise: Thigh Flexors, Glutes
Preparation: Place a ball between your back and the wall and inch your feet away from the wall and let your body weight lean into the ball. Your feet should be about 1 to 1.5 feet in front of your hips. Cross your arms in front of your chest.
Breathing: Inhale when sliding your back (and the ball) down the wall; exhale when rising to standing position.
Execution: To increase the resistance, place a band under your feet and grasp an end in each hand. Bend your elbows and bring your hands to shoulder level. Maintaining a constant pressure with your back on the ball, roll it down the wall, while bending your knees until they reach 90 degrees. Pause, exhale and return to a standing position.
Comments: Keep your abs tight and hands engaged as you go through the full range of squats.
Here are a few suggested alternative exercises:
Ball Leg LungeBall LungeBall Wall SquatBand LungeBand Lying Leg ExtensionBand SquatBand Standing Leg ExtensionBarbell Bulgarian Split SquatBarbell Lateral LungeDead LiftDumbbell Dead LiftDumbbell Hack SquatDumbbell Lateral LungeDumbbell LungeDumbbell Lunge CrossoverDumbbell Lunge WalkingDumbbell SquatDumbbell Sumo SquatFront SquatHack Front SquatHack SquatLeg Press - MachineLunge - BarbellLunge - Smith MachineLunge BackwardLunge CrossoverLunge DiagonalLunge ForwardSquat - Barbell
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