- Begin by sitting on the ball with your feet about hip-width apart, abs engaged and hands resting on the ball.
- Bounce up into a half-squat, keeping your fingers on the ball to make sure it doesn't roll away.
- Sit back down on the ball and immediately bounce up again, pausing at the top before repeating for 1-3 sets of 15-20 reps.
- Make sure you keep the ball under you the entire time. You may want to steady the ball against a wall if you feel nervous about this one.
Squats for the Buns, Hips and Thighs Part 2
By Paige Waehner, About.com Guide
Updated April 29, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
The Bounce Squat is yet another way to work the lower body, this time in a more dynamic way. You'll use the ball to bounce up and down, pausing at the top of the movement, which will really work the hips and thighs. You'll find this is a great warm-up move before moving into heavier strength training and it's also a great way to help exhaust your muscles when you don't have a lot of time to workout.
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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