Stability Ball Wall Squat

The stability ball wall squat places a ball between the lower back and a wall, letting it roll as you descend. The ball supports part of your bodyweight and guides the path, which makes it possible to squat on one leg long before a free single-leg squat is realistic. That is its purpose: the quadriceps of the working leg gets a genuine load while the balance demand that normally limits single-leg work is largely removed. It suits beginners, people returning from a knee problem, and anyone who wants quad volume without loading the spine. Walk the feet slightly forward of the hips before you start, so the knee stays behind the toes at the bottom, and descend only as far as you can control on the way back up. A larger ball sits higher on the back and makes the movement easier to control, so start with the biggest one available and work down as the leg gets stronger.