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Get on the Ball: Single Leg Squats

Squats are so much fun. OK, maybe you don't love squats but you must admit they get the job done. If you have a stronger leg, or a dominant leg, chances are high you are not working your legs evenly and your weak leg is getting short changed. The answer is, of course, single leg squats. Doing them with an exercise ball is a great way to tone your booty, challenge your core as well as your sense of balance, and strengthen your legs independently.

  • Stand at a wall with your exercise ball at your low back with a considerable portion of the ball on your pelvis.
  • Walk your feet out away from you as far as they need to be so you can bend your knees to a 90 degree angle keeping your knees over your ankles.
  • Lift your right leg off the floor inhale as you bend your left knee to 90 degrees. The ball will roll up your back as you bend your knee. Don't tuck your pelvis – keep your sits bones pointed straight down.
  • Exhale and pull your abs toward your spine and straighten the left knee, coming to standing. Keep your right leg off the floor.
  • Do: 10 reps on each leg for two to three sets.

Single leg squats are a great corrective exercise and great for injury prevention if you are a runner. It is important to have balanced legs and single leg squats will help strengthen your weak leg.

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kia kia 8 years
Yes. I generally isolate my squats if I am without a bar.
aimeeb aimeeb 8 years
runfaster runfaster 8 years
My boyfriend just gave me a new balance ball and I haven't done much with it beyond sit on it instead of my desk chair, trying to see how long I can balance without touching the floor, but now I have at least one actual exercise to do with it. :)
Kimpossible Kimpossible 8 years
This is how I started out with my one legged squats, with the ball. I now do them standing on my own and holding dumbbells. One legged squats really work the glutes!!! I highly recommend them to anyone!
gabiushka gabiushka 8 years
Ha, I was tucking my pelvis, guess that is why my back hurt after. Really like this exercise.
gigill gigill 8 years
Hmmm, good idea!
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