Stand with your feet apart (one forward, one backward)
Lower your body by bending the knees to 90 degrees without touching the floor with you back knee.
Return to initial position and repeat with your feet placed the opposite way.
NOTE: Keep the knee cap of the forward leg aligned with your 2nd toe and avoid any lateral movement with both knees.
2 Wall squat with ball
Place the ball between your back and the wall with your feet hip-width apart and facing forward.
Slowly bend your knees, folding from the hips and roll under the ball as if you are sitting on a chair, keeping your knee caps in line with the second toe.
Slowly return to the standing position by pushing through your heels to activate your buttock.
3 Wall squat with arms lift
Start with the swiss ball on the middle of your upper back with a light elastic loop around your wrists. The band should be tight enough so there is gentle tension without providing too much resistance.
Your fingers should point upward and your wrists should be slightly wider than your elbows.
Squat down and straighten your arms up into a narrow ‘V’.
Come back up and repeat.