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Place Swiss ball between your side and the wall at the level of your hip and lower back. Lean against the Swiss ball with your outside leg firmly planted and the inside leg an inch or two off the ground.
Slowly lower your body on one leg bending slightly forward at the hip. Come down a little bit at first to get use to the motion. Once you feel comfortable, slowly lower yourself to a comfortable position. Don’t exceed 90 degrees at the knee. Return back to the starting position without bringing your raised leg down to the floor. Keep your back as upright as possible. Start out with only 1 set but work your way up to 2 sets, 10-12 repetitions for each leg.
Keep weight on your heels. This is an intermediate exercise, but you have to be very careful when you’re lowering your body. Because you’re lowering your body weight onto one leg, it’s important to lower yourself slowly. When first learning this exercise you can try going part way down, using a second wall (near a corner), or using your other foot as an aid when necessary.
Muscles Worked: Quads, Glutes