OZONESKI FIT
Lateral Ball Wall Single-Leg (Outside) Squats
EQUIPMENT:
Swiss Ball
OBJECTIVE:
Core stability
Pelvis and hip stability
PROGRESS:
Stay further away from the wall to get your body lean more on the ball
Deeper knee flexion
HS9
POSSIBLE FAILURES:
Outside thigh rotated in (valgus X stance)
The outside leg's foot rotated out
Place the ball on your thigh against the wall.
Stand on your outside leg. Your toes should point forward
Raise your inside leg and flex your ankle (toes up).
Pull back your raised leg's heel.
Square your pelvis (or the outside hip can be a little bit front)
1. Lower your body until you can hold the balance.
2. Extend your legs
The main purpose is not a deep bending of the knee, moreover looking for a stable stance on the outside leg and preventing a valgus (X) rotation of the femur.
VIDEO:
FAILURES:
HS08