Emphasis
• Strengthen leg and hip muscles

Description
• Stand with feet shoulder-width apart and ball behind back against wall
• Start with ball positioned in neutral position of lower back
• Place hands on front of thighs for support
• Simultaneously bend at hip, knee and ankle and lower to ground until legs at 90-degrees
• Return to upright starting position

Teaching Points
• Lower and raise each for a count of 3
• Breathe out when rising and in when lowering
• Avoid knees rolling inwards and heels raising off ground
• Stop exercise if any lower back or knee tension or pain arises
• Maintain deep breathing pattern throughout movement patterns
• Keep knees over midline of toes

Note: As the legs become stronger, start with the feet closer to the wall and the ball positioned across the mid-back region. In the first instance, it may feel as though you are leaning forward, but this will ensure a more efficient squat pattern. The goal is to imitate a body weight squat pattern with shoulders, hip, knee and ankle aligned with the feet directly under the body.

MORE EXERCISES AVAILABLE IN THE BODY COACH BOOK SERIES - Digital web books available now for download online.

Disclaimer
No warranty is given as to the accuracy of the information on any of the pages in this website. No responsibility is accepted for any loss or damage suffered as a result of the use of that information or reliance on it. All persons should gain medical clearance prior to starting or performing any exercise and train under the supervision of a qualified trainer. Notwithstanding a users medical or physical condition, no responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations.

© Copyright The Body Coach. All rights reserved