Squat - Single Leg Ball Dumbbell Wall
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Dumbbell Fitness Ball Push Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.
Grasp dumbbells in your hands down at your sides. Put your back against a wall and slide your feet out so that they will be at a 90 degree angle during the squat. Have your workout partner place a fitness ball between the wall and your back. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your left leg. This is your starting position. Slowly slide down the wall by bending through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position by sliding up the wall. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions. Grasp dumbbells in your hands down at your sides. Put your back against a wall and slide your feet out so that they will be at a 90 degree angle during the squat. Have your workout partner place a fitness ball between the wall and your back. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your right leg. This is your starting position. Slowly slide down the wall by bending through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position by sliding up the wall. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Hold dumbbells down at your sides, raise your left leg and lean against a wall.
Grasp dumbbells in your hands down at your sides. Put your back against a wall and slide your feet out so that they will be at a 90 degree angle during the squat. Have your workout partner place a fitness ball between the wall and your back. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your left leg. This is your starting position.
Step 2
Lower your body into a squat or sitting position, sliding down the wall.
Slowly slide down the wall by bending through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 3
Stand up by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position by sliding up the wall. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat as required.
Step 4
Hold dumbbells down at your sides, raise your right leg and lean against a wall.
Grasp dumbbells in your hands down at your sides. Put your back against a wall and slide your feet out so that they will be at a 90 degree angle during the squat. Have your workout partner place a fitness ball between the wall and your back. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your right leg. This is your starting position.
Step 5
Lower your body into a squat or sitting position, sliding down the wall.
Slowly slide down the wall by bending through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 6
Stand up by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position by sliding up the wall. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat as required.