Ball Squat to strengthen legs and core

Video Transcript

Hello everyone, Dr. Alibhai here from Stuart Chiropractic. This exercise was inspired by a patient who expressed concern that if they fell, they wouldn’t be able to get up due to a lack of strength in their legs. Realizing the urgency, I decided to introduce an exercise using an exercise ball to simplify leg strengthening.

For this exercise, place the ball against a wall and position it behind your back, right at your lower back. Start with your feet slightly wider than shoulder-width apart, with your toes pointing out slightly for comfort.

Walk your feet forward enough to lower into a 90-degree angle in your knees without straining. Keep your ribcage down and your belly button pulled towards your spine. Also, tuck your tailbone down to avoid arching your back and straining your joints.

With your setup complete, look straight ahead and slowly lower your body towards the ground. The ball will roll up as you descend. Keep your feet stationary but imagine pulling the ground away with your feet to activate your glutes. Inhale as you lower down and exhale as you push back up, squeezing your glutes tightly at the end of the movement without hyperextending your back.

You can adjust the pressure you put on the ball. If you need it easier, you can allow more of your weight to rest against the ball as you roll up and down, practicing the movement. If you prefer less pressure, just lightly touch the ball as you lower down and hold your position as long as comfortable.

Aim to reach a 90-degree angle in your knees if possible, always pushing through both the soles and the heels of your feet. Aim for at least 12 repetitions per set and complete 2 sets daily. The more consistently you perform this exercise, the better the results. Feeling a burn indicates that you’re effectively working the muscles and making progress.

Keep at it, and we’ll see you soon. Bye now.