A lot of trainers are not a big fan of the stability ball when it comes to doing exercises. However, I think it is a great tool.
I wanted to share with you one of the exercises that I think is excellent to use with the stability ball.
Check this out and give it a go!
In this video, I will go through a great stability ball exercise that is excellent at helping when it comes to rehabbing the hip and preventing injuries when it relates the hip. We are talking about improving the hip stability by putting a little bit of a tweak on the traditional stability ball wall squat.
How To Do The Single Leg Stability Ball Wall Squat
CLICK HERE to watch the YouTube video.
I get Alex to demonstrate.
Traditional Stability Ball Wall Squat
With the traditional stability ball wall squat, you got the stability ball and you are putting in your lower back pelvis area. You can have your hands in your hips to help have balance. You have a nice straight line, you will bring the feet on the front a bit and you’ve got the legs that are both hip with apart. And then you are going in into that squat position. You squat down ideally thighs parallel and coming back up. So it has ankle movement, knee movement and hip movement. A little bit of hip movement forward and the torso coming forward. That is called the traditional stability ball wall squat.
We can progress that to make it more challenging by doing a Single Leg Stability Ball Wall Squat. I find the traditional wall squat tends to be easy but if we go to single leg, it is a lot more challenging. So it’s not like twice as hard, it’s like three or four times harder. But it really challenges the whole leg and it really challenges the hip, so it works on the stability in the hip and also really works on strengthening the hip especially the glutes and the hamstrings.
Single Leg Stability Ball Wall Squat
You have to bring the foot a little bit to the midline so it is not right underneath the hip then bring back the opposite leg. We start off with is the toe touching, all of your weight is on that foot but you might have a little bit more on the heel part to bring the hamstrings and glutes. And then you are going down in that single leg squat. With that toe touching, we have taken away balance so we can focus on the movement of that single leg. We can really focus on challenging those muscles while being easy on the joints. So we are working on the quads and we are really feeling a lot more in the hip, in the glutes and then the hamstring.
Everything else is the same, so we are getting movement in the hip, we are getting movement in the knee, we are getting movement in the ankle and the torso is coming forward but she has great alignment when it comes the heads, shoulders, mid back, low back and the hip.
This will really challenge the hips to help improve the hip stability if you have a previous injury with the hip. This is a great exercise to help prevent a future hip injury. So give that a go, tweak the traditional stability ball wall squat and give the single leg stability ball wall squat a go.
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Rick Kaselj, MS