Weighted Single-leg Squat on Swiss Ball
Muscle Groups: Quads, Glutes
Weighted Single-leg Squat on Swiss Ball focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Single-leg Squat on Swiss Ball with proper form and technique.
- 1
Stand facing away from a Swiss ball, holding a dumbbell in each hand or a single dumbbell in front of your chest.
- 2
Place the top of one foot onto the Swiss ball behind you, keeping your standing leg about two feet in front of the ball.
- 3
Ensure your standing foot is flat on the floor and your core is engaged, with your chest up and shoulders back.
- 4
Slowly lower your body by bending your standing knee, allowing the Swiss ball to roll backward as your back leg extends.
- 5
Continue to lower until your front thigh is parallel to the floor or as deep as comfortable, keeping your knee aligned over your toes.
- 6
Drive through the heel of your standing foot to push yourself back up to the starting position.
- 7
As you rise, control the Swiss ball as it rolls forward, bringing your back leg closer to your standing leg.
Secondary Muscles
While Weighted Single-leg Squat on Swiss Ball primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Single-leg Squat on Swiss Ball, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Single-leg Squat on Swiss Ball, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
