Ball Squats

Beginner Level of Difficulty

The ball squat is a beginner exercise that uses the stability ball to maintain proper form while isolating the quads.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Exercise Instructions

ball squats - step 1

Step 1

Place the stability ball against wall and lean against it with the ball set in the small of your back.

ball squats - step 2

Step 2

Squat down on your heels to a 90 degree angle arcing the small of your back on the way down. Keep contact with the stability ball throughout the decent.

ball squats - step 3

Step 3

Push yourself back up to the starting position and repeat the action again.