Swiss Ball Wall Squat

Muscles involved: hip, knee and spinal extensors

Form: stand with Swiss ball near the small of your back in a comfortable position, against the wall. Stand with feet shoulder width apart. You may use your arms out to the front to help balance you. Brace the core, inhale, drop into squat position, aiming for your upper thighs to be almost parallel to the floor and a 90? angle at the hip. Drive your weight through your heels as you exhale and return to start position.

Cautions: keep knees from extending over the toes

Trainer techniques:

Cue breathing, contractions in gluteals and quads, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.