- Place an exercise ball behind your lower back and against a sturdy wall for support.
- Squeeze a medium-weight medicine ball between the knees. If you choose to hold weights, you can keep them at your sides, hold them just over the shoulders or prop them on the upper thighs.
- Bend the knees and lower into a squat while squeezing the medicine ball to keep it in place.
- Lower down as far as you can (but no lower than 90 degrees) and push into the heels to go back to starting position.
- Do 1-3 sets of 10-16 reps.
Squats for the Buns, Hips and Thighs Part 2
By Paige Waehner, About.com Guide
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Another variation on the squat is to squeeze a medicine ball between the knees. This targets more inner thigh at the same time you're firing the muscles of the quads, glutes and hamstrings for added intensity.
Prev
- Squat with an Exercise Ball
- Plie Squat with an Exercise Ball
- Ball Squat with Medicine Ball
- Bounce Squats
- Wall Sits with Leg Lift
- Tiptoe Squats
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