Squat With Ball Behind Back

Muscles worked

Setup

1. Place a stability ball between your lower back (lumbar spine) and a flat wall.
2. Stand with your feet shoulder-width apart, positioned about 12 to 18 inches in front of your hips.
3. Lean back slightly so your weight is supported by the ball, keeping your chest up and shoulders relaxed.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending at the knees and hips, allowing the ball to roll up your back.
2. Continue the descent until your thighs are at least parallel to the floor, ensuring your knees stay aligned with your toes.
3. Exhale and drive through your heels to push yourself back to the starting position.
4. Maintain a controlled 3-second eccentric (lowering) phase and a 1-second concentric (rising) phase.

Form checklist

• Keep your torso upright throughout the movement; do not lean forward away from the ball.
• Ensure your knees do not track past your toes at the bottom of the squat.
• Keep your feet flat on the ground, focusing weight distribution on the mid-foot and heels.
• Maintain constant pressure against the ball to ensure it stays in place.

Pro tips

• To increase glute activation, focus on 'sitting back' into the ball rather than just dropping straight down.
• At the top of the movement, squeeze your glutes hard without locking out your knees to maintain tension.

Make it harder

• Hold a pair of dumbbells at your sides or a single kettlebell in a goblet position to add resistance.
• Incorporate a 3-second pause at the bottom of each rep to increase time under tension.

Frequently asked

What muscles does the squat with ball behind back work?

The squat with ball behind back primarily targets the glutes and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the squat with ball behind back?

The squat with ball behind back uses stability ball.

Is the squat with ball behind back good for beginners?

The squat with ball behind back is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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