Standing position
Primary muscles: quadriceps, gluteals, back extensors, shoulders, core stabilizers
Stand tall with legs separated shoulder-width apart. Feet are parallel or may be turned out slightly (up to 10°).
• Face forward. Grasp the ball firmly with both hands and hold it in front of you.
• Lower the ball toward the floor as you bend both knees into a squat position. Be sure your knees are lined up with your hips and feet (not out or in) and don’t extend farther than your toes. Don’t let the ball touch the floor.
• Keep your back flat.
• Exhale and straighten both legs as you lift the ball up and over your head.
• Your back remains straight, and your head and chest are lifted throughout the warm-up.
• Continue lowering the ball and squatting, then raising the ball and straightening your legs for 8 to 12 repetitions.
• Warms and loosens the arms and upper back
• Engages the leg and buttock muscles
• Engages the core stabilizer muscles
• Improves posture
fig. 01
fig. 02
