Stability-Ball Single-Leg Squat

1. Begin by placing a stability ball between your lower back and a wall. Stand on one leg, with your other leg extended straight forward and your foot not touching the floor.

2. Keep your standing foot flat on the floor, hip-width apart from where you would assume your other foot would be if it were down.

3. Put your hands on your hips or extend them out for balance.

4. Engage your core and lower body muscles while you start to squat down on your standing leg, ensuring your knee does not pass your toe and remains pointed straight.

5. Go down as low as you can while keeping your balance and the non-standing leg extended.

6. Push through your heel to rise back up to the starting position. This is one repetition.

7. Perform the desired number of reps, then switch to the other leg and repeat.

Warm up before starting your workout to prevent injury. Keep your movements controlled and slow to maintain your balance. Breathe in as you squat down and breathe out as you come back up. If you find it too difficult to balance, you can allow the toes of your non-standing leg to gently touch the floor for stabilization. Always keep your upper body straight and avoid leaning too far forward to keep the focus on your lower body muscles.

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