How to Do an Exercise Ball Squat

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This medium-intensity exercise strengthens your knees and also helps define your quads.

Method 1
Getting in the Starting Position

  1. Image titled 1741485 1
    Place an exercise ball against a wall.
  2. Image titled 1741485 2
    Stand up straight with your lower back firmly against the ball.

Method 2
Performing the Exercise

  1. Image titled 1741485 3
    Bend your knees to roll the ball down the wall. Continue until you have reached a "mini-squat" (1/3 of a full squat) position.
  2. Image titled 1741485 4
    Push through your heels to roll the ball back to the starting position.

Method 3
Advanced Version

  1. Image titled 1741485 5
    To make this exercise more challenging, dip down lower. Try to get all the way in to a full squat!

Method 4

  1. Image titled 1741485 6
    Do 10 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. Image titled 1741485 7
    In order to start seeing/feeling results, aim to do 3 sets 3 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.


  • The benefits of these exercises are increased strength and flexibility thighs and knees.
  • To make this exercise less challenging, do not dip down to the full mini-squat. Only go as far down as you feel you need to to challenge yourself.


  • Potential injuries to your knees may be incurred if this exercise is performed incorrectly.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

  • Exercise ball (make sure the size of the ball is suitable to your height)
  • Towel (optional)

Article Info

Categories: Warm Ups Stretching and Flexibility