Home Exercises Squats w/ Exercise Ball

Squats w/ Exercise Ball

Exercise Tips

  • Use the ball only for support- do not push on it too much
  • Keep your eyes on one spot the entire time

Squats w/ Exercise Ball

This exercise targets your legs and provides a moderate cardio benefit. It also works your lower back, abdominals, and gluteals.

Muscle Group

Quadriceps, Hamstrings, Lower Back, Abdominals, Gluteals (Glutes)


1 Day a Week to
3 Days a Week


Exercise Ball

Cardiovascular Benefit


Muscle Group: Quadriceps, Hamstrings, Lower Back, Abdominals, Gluteals (Glutes)

Equipment: Exercise Ball

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Legs

Starting Position: Stand with your feet slightly wider than shoulder width apart, toes pointing forward, leaning your back against a wall with an exercise ball between your middle back and the wall. Keep your back flat and your hands on your hips.

  1. 1 Slowly squat down, bending your knees to a 90 degree angle. Keep your back flat and support your back on the exercise ball.
  2. 2 Raise your body back to starting position, once again using the ball for support.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.