Method 5 of 5: Beginner Ball Squats
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Stand with your back to a wall. Place the exercise ball between yourself and the wall, at your lower back.
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Lean back against the ball and walk your feet forward one to three paces. The distance you step forward depends on the length of your legs.
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Engage your abs, remain leaning against the ball, and lower yourself into a squat. Your knees should be in line with your ankles and your thighs parallel to the floor.
- If your knees extend over your ankles, or are behind your ankles, adjust the position of your feet.
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Hold the squat for 10 to 20 seconds. Push back up to standing. Repeat the squat at least 10 times.