Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
BEGINNER
Swiss Ball Bodyweight Wall Squat
Swiss Ball Bodyweight Wall Squat strengthens your lower body, targeting the quadriceps muscles, the glutes, and hamstrings. Using the stability ball allows you to develop balance and good posture.
Demonstration Video
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Target Muscles
Instructions
- Stand straight with a Swiss ball behind your back and lean against the wall, with your feet in front of you and shoulder-width apart.
- Squat down, keeping your heels and knees apart, letting the Swiss ball roll down your back. Extend your arms to keep your balance. Get up and return back to the starting position.
Tips
- Don't put your feet directly under your shoulders. Position them slightly in front of your body.
- Be sure to start with your hips, not your knees.
- Don't let your heels come off the floor.
Alternative Exercises
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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