Ball squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

Ball squat : How to do, Benefits, Side Effects, Uses, Precautions ( Ball squat )

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Name of exercise  Resist knee squat with ball
Other names of exercise Ball squat
Description of exercise Ball squat exercise is a lower body strength training exercise that involves using a stability ball to perform squats. It targets the muscles in the legs, including the quadriceps, hamstrings, and glutes. To perform this exercise, one must stand with their feet shoulder-width apart and place the stability ball between their lower back and a wall. Then, slowly lower down into a squat position while keeping the knees behind the toes and the ball against the wall. This exercise helps improve balance, stability, and overall leg strength. It can also be modified by using dumbbells or adding a pulse at the bottom of the squat for an added challenge.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand holding ball in arms in front of body with straight elbows, as shown.
  • Place feet hip distance apart.
  • Squat down by bending knees to about 45 degrees.
  • Keep back straight.
  • Return to standing and repeat.

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    Video Tutorial

    EX3207/YTB/Link

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps , Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion

    Benefits of exercise

    EX3207/T1(ME/1)

  • Builds leg strength
  • Targets glutes
  • Improves balance
  • Increases core stability
  • Enhances athletic performance
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Helps prevent knee injuries
  • Engages multiple muscle groups
  • Can be done at home or in the gym

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The ball squat exercise should be avoided if you have any existing knee or back injuries, as it puts pressure on these areas and can worsen the condition. It should also be avoided if you have any balance or stability issues, as it requires good balance to perform correctly. Pregnant women should also avoid this exercise, as the added weight and pressure on the abdomen can be harmful. If you are new to exercising or have not built up enough strength and stability in your legs, it is best to avoid this exercise until you have a solid foundation. Always consult with a doctor or certified trainer before attempting any new exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and technique throughout
  • Use a stable and properly inflated exercise ball
  • Place the ball against a wall or have a spotter for balance
  • Keep your feet shoulder-width apart
  • Engage your core muscles to stabilize your body
  • Avoid locking your knees or arching your back
  • Do not let your knees go past your toes
  • Use a comfortable weight or resistance
  • Breathe properly throughout the exercise.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • obesity
  • diabetes
  • heart disease
  • chronic pain
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • cerebral palsy
  • muscular dystrophy
  • spinal cord injuries

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    EX3207/FAQ/1

     

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