8 squat exercises with a ball

Are squats your favourite fitness exercise? Why not vary them a little with a small fitness ball? Whether you’re new to this accessory or simply unsure how to use it, here are 8 squat exercises with a ball, with instructions for each variation.

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 add variety to your exercises, work on your posture and support your stretching.
• 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 for organising your fitness and stretching sessions.

Squats with a ball: which variation should you choose?

The 8 squat variations with a ball presented here are based on the same principle: a small fitness ball accompanies the movement. If you’re a beginner, start with the classic squat with a ball (exercise 1), doing 2 to 3 sets of 10. Would you rather work with your back against a wall? Try the wall sit with arms extended (exercise 3). You can also do it with the ball placed between the wall and your back. To work your arms and shoulders as well, choose the squat with an overhead arm raise (exercise 4). For the hips, choose exercise 6. For the hamstrings, try exercise 8.

Exercise 1: Classic squat

You’re all familiar with squats, often included in workouts for the thighs and glutes. Here, a small fitness ball lets you vary the way you perform the movement.

• 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.

You can add 2 to 3 sets of 10 classic squats with a ball to your routine. For more tips for your figure, see our dedicated article.

Exercise 2: 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 variation requires a wider stance and engages the inner thighs as well as the sacroiliac muscles.

Exercise 3: 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 works the abs harder — 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 of the other exercises. You can also place the ball between the wall and your back. You can then perform a squat along the wall without letting the ball drop to the floor.

Exercise 4: Squat with overhead arm raise

This is a 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.

This squat variation adds extra engagement for the shoulders. For more tips on a dream body, see our dedicated article. 2 to 3 sets of 10 squats are recommended.

Exercise 5: Deep squat

Another squat variation — highly intense — that delivers a deep stretch.

1. As with the other variations, start from your usual squat position.
2. 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.
3. Optional variation: once at the bottom, throw the ball against a wall with both hands as if shooting a basket, then catch it.
4. Rise back up on the exhale, keeping your back straight throughout.

This intense squat variation involves a deep bend and engages the legs and the muscles around the knees. Add 2 sets of 10–15 reps to your fitness routine, depending on your comfort level.

Exercise 6: Squat with lateral leg raise

An exercise that targets the hips and the saddlebag area.

• 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) as part of your fitness routine.

Exercise 7: Forward lunge with ball

A fitness classic, here performed with a small ball: the forward lunge engages the thighs and glutes.

• 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 touches the floor.
• Push back up through your right leg, keeping your back straight and your head aligned.

The benefit of the ball? It encourages you not to use your arms for momentum. Complete 2 sets of 20 lunges (10 on each side).

Exercise 8: Squat with rear leg extension

The final squat variation, with particular focus on the hamstrings and 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 workout routine. For more exercises targeting the thighs and glutes, see our dedicated article.

Related articles

• 4 ab exercises to do with a ball
• 6 exercises for the glutes with a small ball
• 6 exercises with a ball to lose belly fat

Useful categories: Slimming the Buttocks, Slimming Exercises.

To go further, explore the Cellublue shop: our body care products.