Squat to balance
This is an excerpt from Vital Core Training by Leslee Bender & Leslee Bender.
Benefits
The ball assists balance, activates the core, and promotes alignment.
Instructions
- Stand with the feet hip-width apart and hold the ball in both hands.
- Flex the knees and hips to lower into a squat.
- Lift and abduct the left hip, straightening the right knee and pressing the ball into the outer left thigh to emphasize engagement of the abductors and core.
- Hold the balance for 5 seconds while breathing normally.
- Return to the starting position, then repeat.
- Perform 6 to 8 repetitions on each side.
Alignment Cues
- Keep the core lengthened and engaged and the spine neutral.
- Do not lift the hip so high that you lose balance.
- Focus on balancing on the supporting leg while abducting the hip.
- Stay within your range of motion.
SAFETY TIP Use a chair or wall for balance if needed.
SHOP
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