Lateral Wall Squats
Description
The lateral swiss ball squat is commonly implemented into sport specific programs due to the functional strength it develops within the quadriceps, hamstrings and glutes. Due to the similarities between the lateral squat exercise and the stopping, cutting and the lateral actions used in sport, the incorporation of this exercise will get you one step closer to your athletic related goals. Keep in mind that this exercises is fairly complex and beginners will have a very difficult time executing it properly.
Execution
- While standing sideways, position an exercise at elbow height between yourself and the wall. Lean into it at a 45 degree angle, remove inner foot from the ground and allow outer leg to support the majority of your body weight.
- Inhale and while leaning against the ball, bend your outside/support leg just shy of a 90 degree angle. Throughout the movement, ensure that your shoulders and hips remain as square as possible.
- Exhale, extend leg and drive yourself back up to starting position by using the ball as a support base.
- Repeat until the desired number of repetitions are completed.
- Switch legs and repeat.
Exercise Ball Lunges
Performing lunges using the exercise ball is quite different than the traditional method. Rather than initiating the lunge with a step forward, the foot of the lead leg remains stationary while the back leg is gradually rolled out onto the exercise ball.
The finishing “upward” phase of the movement also differs from the traditional method because is has you completing the movement by lunging forward to return to the starting position rather than backwards.
The lunging forward phase delivered by an exercise ball lunge, draws maximal recruitment from the glutes which makes this variation effective for shaping and toning the buttock region. It also initiates the firing of the postural muscles and is very effective in training the nervous system’s ability to stabilize and balance on an unstable surface. This exercise is not recommended for beginners due to the body awareness that it requires.
Execution
- Place the top of one foot on the center of the exercise ball and position the other leg a couple feet in front of the exercise ball, with toes pointed forward.
- Inhale and allow the rear leg to roll back onto the exercise ball until the front leg reaches a 90 degree angle. Briefly hold this position for an optimal contraction. It is very important to ensure that the knee of the lead leg tracks over the ankle to minimize the stress on the knee joint.
- Exhale, extend lead leg and elevate yourself back up to the starting position.
- Repeat until desired number of repetitions are completed.
- Since this movement is initially quite difficult, you will find that your stabilization improves quite fast and after a few workouts, you should have the movement down-pat. It may also be helpful to get a spotter to gently place his/her hands on the sides of the exercise ball to increase the stability.
Variations
To increase the difficulty and need for stabilization, you can place an unstable surface under the lead leg as well. A bosu or balance board is suggested.
If you’re having a hard time maintaining your balance, feel free to hold onto something throughout the movement.