Primary Muscle Group: Quadriceps femoris, Gluteus
Muscle Groups Worked in This Exercise: Thigh Flexors
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. Go ahead and 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: 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 standing position.
Comments: This is easier on your knees than a conventional squat, but because you are performing this on the ball, you work hard to stay properly balanced. Remember, form is what it's all about! And don't forget, you're too close to the wall if your knees go past your toes! Just inch out a little farther and try again.
Here are a few suggested alternative exercises:Ball Leg LungeBall LungeBand 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