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COLUMNS: Exercise Technique

Wall Squat With Stability Ball and Dumbbells

Graham, John MS, CSCS*D, FNSCA

Author Information
Strength and Conditioning Journal: February 2009 - Volume 31 - Issue 1 - p 48-49
doi: 10.1519/SSC.0b013e318195a278
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Figure
Figure:
No Caption Available.

John Graham, MS, CSCS*D, FNSCA

Column Editor

TYPE OF EXERCISE

Lower body/multijoint.

PRIMARY MUSCLES USED

Gluteus maximus, quadriceps (vastus lateralis, vastus intermedius, vastus medialis, rectus femoris), hamstrings (semimembranosus, semitendinosus, biceps femoris).

STARTING POSITION

  • Select 2 dumbbells of equal weight.
  • Position a stability ball above the belt line and step forward approximately 12-14 inches (the front of knee should be directly above the back of the heel).
  • Pick up the 2 dumbbells from the floor or have them handed by a trainer or training partner.
  • Maintain consistent spacing between knees throughout the movement-do not allow knees to move outward or inward.
  • Arms should hang at the side with dumbbells held firmly in the hands.
  • Torso should remain erect.
  • Keep chest out and up.
  • Shoulders are back.
  • Keep head and neck straight with eyes looking straight ahead.

DESCENT (DOWNWARD MOVEMENT)

  • Initiate the exercise by slowly flexing the knees and hips (Figure 1).
  • Descend with control.
  • Maintain a neutral spine throughout the descent.
  • Avoid tilting the hips forward away from the stability ball.
  • Keep the eyes focused straight ahead with the head erect.
  • The heels of both feet should remain in contact with the floor at all times throughout the descent.
  • Keep the knees directly above to slightly in front of the ankles during the descent. Do not allow the knees to move in front of the feet.
  • Continue the descent until the backs of the thighs are parallel to the floor, heels begin to lift off the floor or the hips begin to tilt forward away from the stability ball. The flexibility of the lower body will determine the actual depth of the descent.
  • At the bottom position of the descent maintain control by avoiding bouncing before beginning the ascent.
  • Inhale during the descent.
Figure 1
Figure 1:
Beginning of the descent.

ASCENT (UPWARD MOVEMENT)

  • Extend the hips and knees forcefully and with control to ascend (Figure 2).
  • Maintain a neutral spine throughout the ascent.
  • Arms should remain at the side holding the dumbbells firmly and head erect with eyes looking straight ahead.
  • Push through the entire foot on both feet with weight evenly distributed from the heels to the toes to ensure the entire foot remains in contact with the floor.
  • Keep the lower back firmly against the stability ball at all times. Avoid having the body weight move toward the toes.
  • Maintain consistent spacing between knees throughout the movement-do not allow knees to move outward or inward.
  • Continue the ascent by extending the lower body joints at a consistent rate until the initial standing position is reached.
  • Exhale during the ascent.
Figure 2
Figure 2:
Beginning of the ascent.
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Table:
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© 2009 National Strength and Conditioning Association