Wall Sits with Ball

Professional Rationale
A basic closed chain exercise that engages all major muscle groups in the lower extremity. When done correctly it promotes the proper neuromuscular firing patterns and decreases joint load.

Client Rationale
This is an exercise used to help strengthen your quadriceps and gluteus muscles. It also helps to strengthen your hip abductors, and adductors, making it a very functional exercise. It helps all the muscles in the your hips and legs to communicate with one another.



Instructions

• Start with ball in the small of your back.
• Have your feet out in front of you.
• Bend at the knees as you roll with the ball down the wall.
• Return slowly.
• Do not bend knees over 90 degrees.
• Do not let kneecaps extend over your toes.

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