How to do Balance Trainer Stability Ball Overhead Squats

Authored by Fitbod

About Balance Trainer Stability Ball Overhead Squats

Sets Logged
14,078
Popularity Rank
982nd
Difficulty
Advanced
Quads Strength
68 mSCORE 115th
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a variation on the more standard Overhead Squat. Similar to other Squat variations, this compound exercise primarily targets your quadriceps. Unlike other variations, the use of a balance trainer adds significantly more instability to this exercise which can force you to recruit smaller stabilizing muscles. Holding a stability ball overhead is a great way to practice overhead squats without adding additional resistance.

  1. Stand on the Balance Trainer dome with feet in a hip width stance and feet as level as possible.
 Lift the ball overhead and maintain this position throughout the exercise.
 Slowly flex the hips, knees and ankles, lowering into a comfortable depth squat.
 Press back to a balanced standing position.
 Keep the chest lifted and core braced throughout the exercise.

Common Mistakes

  • Weak Hip Hinge

    The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps