Read time : 2 minutes
Overview
- Calories Burned: ~0.1 kcal per rep
- Correct Form Duration: 0.2 seconds
- Repeats: Continue squatting with alternating foot positioning for the desired time or repetitions.
- Difficulty: Medium
- Position: Squating
Body Parts Targeted
Calves, Hamstrings, Quadriceps, Glutes, Lower Back
Description
This is a dynamic squat variation performed with the aid of a fitball. It incorporates alternating foot positioning (heel-to-toe shift), which enhances stability, coordination, and functional strength. The fitball provides spinal support and helps maintain proper posture during the squat.
Common Mistake:
- Squatting too shallow (not reaching parallel).
- Letting knees extend past toes.
- Uncontrolled foot transitions.
- Rounding or arching the lower back.
Instructions
- Stand with your back pressing a fitball against the wall, aligned at the lower back (lumbar).
- Feet are placed forward slightly to allow a deep squat without knees going past the toes.
- Set Up: Lean your back against the ball and step forward so your knees stay behind your toes.
- Lower Down: Perform a squat, rolling the ball along your spine. Stop when thighs are parallel to the floor.
- Right Foot Variation: Raise your right heel (stand on toes) and keep left heel down (toes up).
- Switch Foot Position: Return feet to flat, then reverse the foot variation—left on toes, right on heel.
Pro Tips:
- Keep your knees aligned with your toes — avoid collapsing inward.
- Maintain a flat back and engaged core throughout.
- Control the movement — do not bounce or rush through the foot shifts.
- Let the ball glide naturally from your lower back to shoulder blades.
Rest Instruction:
- Take a break.
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Baah Sekyere Agyekum
Myhealthcop physical activity expert
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