Exercise Of Week: Stability Ball Hack Squat

Photo credit: inmotionlife.com

Want to really dig deep into your squats? Grab an exercise ball and weights, head over to a wall, and get ready to feel the burn in your quads!

Squat is usually the go-to exercise when it comes to sculpting the legs, as it is one of the ‘big-3’ compounds that everybody is pointed to when it comes to creating a well-balanced physique.

However, when it comes to bringing out each individual muscle and hypertrophy, we have to be more efficient with our training and choose exercises which are more specific to particular muscle areas.

The stability ball hack squat is a dynamic exercise which puts more emphasis on the vastus medialis, also known as the teardrop. This can be found on the inside of the upper leg and gets its nickname from the shape it forms. 

Using the stability ball allows you to develop balance and good posture. The stability ball also serves the purpose of learning the squatting technique and is beginner friendly. Another benefit of having the ball against the wall is that your core has to work to keep the ball between you and the wall which requires your abs to engage endlessly. Thus, it’s great for building core strength and toning the midsection.

Exercise Data

Muscles Worked: Calves, Glutes, Hamstrings, Quadriceps

Level: Advanced, Newbie

Type: Resistance Exercise

Equipment: Wall, Dumbbell, Exercise Ball

How To Perform Stability Ball Hack Squat

1.      Find a vacant wall space and place the stability ball between the wall and the middle of your back (just below the shoulder blades and above the hips). With your hands on your hips or extended forward in front of you or your hands clasped in front of you or holding dumbbells  with your arms downwards firmly by  your sides, then gently lean against the ball.

2.      Stand with your feet hip-width apart and your feet flat on the floor and positioned several inches in front of your upper body, which should now be leaning on the ball.

3.      Tighten your core and keep your chest up/ tall, then slowly roll lowering into a squat position. Let your upper-thighs are parallel to the floor. Ensure your knees don’t extend beyond your toes and keep your posture straight all the time. Press your weight against the stability ball.

4.      Hold for a beat, exhale and slowly roll back to the starting position. This is on rep. Repeat as many as you can.

 

gif: women running

 

Bonus Tip

Hopefully you are now more knowledgeable on how to increase hypertrophy of the vastus medialis and sculpt your quadriceps effectively.

• To get the right size ball for you, sit on the ball and check that your knees and hips are at a 90-degree angle.

• Keep your eyes forward and weight against the ball at all times.

• When you push into your heels to roll back up, press against the ball for more stability.

• Keep your feet forward throughout the move.

• The ball should always be in contact with your lower back, even as it rolls down the wall when you squat.

• I would recommend doing 4 sets on your leg-day. You could use variation every-other time you train your legs such as doing the single-leg squat type.

• For hypertrophy, rep ranges of 8-15 are most effective; if you can reach 15 repetitions on all 4 sets, increase the weight.

• If you cannot reach at least 8 repetitions on each set, decrease the weight.

 

So, get your quads, hammies and glutes working hard with this move!