Are squats your favourite fitness exercise? Why not mix things up a little with a small fitness ball? Whether you’re new to this accessory or simply looking to get more out of it, here are 8 squat exercises with a ball to help you become a true pro!
Sommaire
Where can I get a fitness ball?
You’d love to give it a try, but you’re not properly equipped. We have the solution! Our Softball Fitness Kit has everything you need. It includes:
- A softball — a small fitness ball inspired by the Pilates method — to boost the effectiveness of your exercises, maintain good posture, and improve your flexibility.
- A straw, to inflate your softball and make sure you’re not working out with a flat ball!
- A handy little guide, packed with workout routines and tips to get the most out of your fitness and stretching sessions.
Exercise no1: Classic squat
You’re all familiar with squats, renowned for sculpting strong thighs and glutes . So why not use a small fitness ball to make the exercise a little more challenging?
- Stand with your feet shoulder-width apart, toes turned slightly outward.
- Hold your fitness ball and extend your arms straight out in front of you.
- Bend your knees and lower yourself down, pushing your hips slightly back. Keep your back straight by engaging your core.
- Lower until your thighs are parallel to the floor, then rise back up.
2 to 3 sets of 10 classic squats with the ball will help you effectively tone your figure.
Exercise no2: Sumo squat
The sumo squat follows the same principles as the classic squat, with one key difference: a wider stance.
- Take the classic squat starting position, with one variation: your feet are noticeably wider apart and turned fully outward.
- Hold your ball firmly.
- On the inhale, lower down until your elbows touch your thighs. Keep your back straight and your core engaged. The position resembles that of a sumo wrestler at the start of a match.
- On the exhale, rise back up.
As with classic squats, 2 to 3 sets of sumo squats are recommended. This demanding exercise helps firm the inner thighs and stretches the sacroiliac muscles.
Exercise no3: Wall sit with arms extended
The wall sit is similar to a squat, but it’s more of a core-strengthening exercise than pure cardio, and it really works the abs — especially when done with a fitness ball!
- Press your back against a wall, holding your fitness ball in both hands. The benefit: your hands are occupied, so only your thighs and core do the work!
- Slowly lower yourself as if sitting down on an imaginary chair. Your thighs should be parallel to the floor.
- Keep your back straight.
- Hold the position for 1 minute, then slowly rise back up.
Two challenges to take on with the wall sit: hold the position for longer and longer, and incorporate it between each other exercise. You can also try placing the ball between the wall and your back — this way, you can perform a “true” squat, sliding down the wall without letting the ball drop!
Exercise no4: Squat with overhead arm raise
A great way to intensify your classic squats while working your arms, shoulders, and back!
- Take the classic squat position: standing, feet shoulder-width apart, toes slightly turned out.
- Hold your fitness ball in both hands.
- On the inhale, lower until your thighs are parallel to the floor. At the same time, raise your arms overhead, ball lifted above your head.
- On the exhale, rise back up.
Feeling the burn in your shoulders? That’s perfectly normal! This squat variation is ideal for achieving a toned, sculpted body — 2 to 3 sets of 10 squats are recommended.
Exercise no5: Deep squat
Another squat variation — highly intense — that delivers a deep stretch.
- As with the other variations, start from your usual squat position.
- On the inhale, lower all the way down into a deep squat. Hold the ball at eye level, with your elbows placed inside your knees.
- Optional variation: once in the low position, throw the ball against a wall with both hands as if shooting a basket, then catch it.
- Rise back up on the exhale, keeping your back straight throughout.
This intense squat variation helps strengthen the legs and knees. Add 2 sets of 10–15 reps to your fitness routine.
Exercise no6: Squat with lateral leg raise
An exercise that targets the hips and helps tackle saddlebags.
- As always, start from the classic squat position — with one exception: place your ball on the floor and rest your left foot on top of it.
- As you lower down, your right leg bends while your left leg stays extended. Keep your back straight and your core engaged.
- Rise back up slowly on the exhale.
Complete 2 sets of 20 squats (10 on each side) for firmer thighs and sculpted hips.
Exercise no7: Forward lunge with ball
The classic fitness staple for toning thighs and glutes — now with a fitness ball!
- Stand with your feet hip-width apart, head up, ball held in both hands with arms bent in front of you.
- On the inhale, step forward with your right leg, taking a large stride. Shift your weight onto that leg. Bend your right knee until your right thigh is parallel to the floor. Your left leg, behind you, also bends until the left knee nearly touches the floor.
- Push back up through your right leg, keeping your back straight and your head aligned.
The benefit of the ball? It stops you from using your arms for momentum! Complete 2 sets of 20 lunges (10 on each side).
Exercise no8: Squat with rear leg extension
The final squat variation, designed to further engage the hamstrings and strengthen the psoas.
- Take the classic squat starting position, with one exception: place your ball on the floor and rest your left foot on top of it (at the instep).
- On the inhale, lower down by bending your right knee until your right thigh is parallel to the floor.
- Your left leg is extended behind you, with your left foot resting almost flat on the ball.
- Rise back up slowly on the exhale, keeping your back and head straight and your hands clasped in front of you.
- Repeat the movement 10 times, then switch sides.
Add 2 sets of 20 squats to your ball fitness routine and enjoy beautifully toned thighs and glutes!