Split Squat (On Stability Ball)

The split squat on a stability ball is a variation of the dumbbell single-leg split squat. In the regular split squat, both feet remain on the floor. The single-leg split squat adds the difficulty of placing the rear foot on a bench. This not only requires more stabilizing work from the muscles, but also forces you to push up from the front leg. This stabilizing work is needed even more for this version of the (single-leg) split squat on a stability ball.

Quads Core Glutes Hamstrings Strength Training

Split squat on stability ball execution

1
Stand at the correct distance in front of the ball with the dumbbells in your hands and your arms relaxed.
2
Place your feet approximately shoulder-width apart.
3
Now place one foot behind you on the stability ball to assume the starting position. Make sure your feet remain approximately shoulder-width apart for sufficient balance.
4
Begin the exercise by lowering yourself in a controlled manner until the front knee forms an angle of approximately 90 degrees. If the ball is far enough back, the knee is directly above the ankle at this point and not in front of it. Adjust the distance if necessary.
5
Push yourself straight up from your front leg until you cannot go any farther (the point at which you would otherwise need to pull your rear leg along).

Split squat on stability ball

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (abdominal muscle)
External oblique (external oblique abdominal muscle)
Internal oblique (internal oblique abdominal muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Split squat on stability ball technique

Safety

Do not overdo the weight. In this exercise, simply reaching the starting position can already prove quite challenging. First, make sure you become familiar with this.