Exercise Technique

Wall Squat With Stability

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Ball and Dumbbells

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John Graham, MS, CSCS*D, FNSCA

Lehigh Valley Health Network, Allentown/Bethlehem, Pennsylvania

 Keep head and neck straight with  Descend with control.

eyes looking straight ahead.  Maintain a neutral spine throughout
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DESCENT (DOWNWARD
MOVEMENT)
 Initiate the exercise by slowly flexing
the knees and hips (Figure 1).
the descent.
 Avoid tilting the hips forward away
from the stability ball.
 Keep the eyes focused straight ahead
with the head erect.

John Graham, MS, CSCS*D,

FNSCA
Column Editor
TYPE OF EXERCISE
Lower body/multijoint.

PRIMARY MUSCLES USED

Gluteus maximus, quadriceps (vastus
lateralis, vastus intermedius, vastus
medialis, rectus femoris), hamstrings
(semimembranosus, semitendinosus,
biceps femoris).

STARTING POSITION
 Select 2 dumbbells of equal weight.
 Position a stability ball above the belt
line and step forward approximately
12–14 inches (the front of knee
should be directly above the back
of the heel).
 Pick up the 2 dumbbells from the
floor or have them handed by a
trainer or training partner.
 Maintain consistent spacing between
knees throughout the movement—do
not allow knees to move outward or
inward.
 Arms should hang at the side with
dumbbells held firmly in the hands.
 Torso should remain erect.
 Keep chest out and up.
 Shoulders are back. Figure 1. Beginning of the descent.

Copyright © N ational S trength and Conditioning A ssociation. Unauthorized reproduction of this article is prohibited.
48 VOLUME 31 | NUMBER 1 | FEBRUARY 2009 Copyright Ó National Strength and Conditioning Association
  The heels of both feet should remain
in contact with the floor at all times
throughout the descent.
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 Keep the knees directly above to

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slightly in front of the ankles during

the descent. Do not allow the knees
to move in front of the feet.
 Continue the descent until the backs
of the thighs are parallel to the floor,
heels begin to lift off the floor or the
hips begin to tilt forward away from
the stability ball. The flexibility of
the lower body will determine the
actual depth of the descent.
 At the bottom position of the de-
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scent maintain control by avoiding

bouncing before beginning the
ascent.
 Inhale during the descent.

ASCENT (UPWARD MOVEMENT)

 Extend the hips and knees forcefully
and with control to ascend (Figure 2).
 Maintain a neutral spine throughout
the ascent.
 Arms should remain at the side
holding the dumbbells firmly and
head erect with eyes looking straight
ahead.
 Push through the entire foot on both
feet with weight evenly distributed
from the heels to the toes to ensure
the entire foot remains in contact Figure 2. Beginning of the ascent.
with the floor.
 Keep the lower back firmly against
the stability ball at all times. Avoid
having the body weight move to-
ward the toes.
 Maintain consistent spacing between
knees throughout the movement-do
not allow knees to move outward or
inward.
 Continue the ascent by extending
the lower body joints at a consistent
rate until the initial standing position
is reached.
 Exhale during the ascent.

John Graham is the Director of Com-

munity and Corporate Fitness for the
Lehigh Valley Health Network.

Copyright © N ational S trength and Conditioning A ssociation. Unauthorized reproduction of this article is prohibited.
Strength and Conditioning Journal | www.nsca-lift.org 49