Hug A Ball

Also called ball squat stretch, stability ball hug and low back ball stretch.

Works

Lower back, plus calves and glutes

Equipment

Stability ball

Level

Beginner

Type

Isolation

How to do it

Setup. Seat yourself on the floor.

1. Straddle an exercise ball between both legs and lower your hips down toward the floor.
2. Hug your arms around the ball to support your body. Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles. Keep a good grip on the ball so it doesn't roll away from you and send you back onto your buttocks.

Cues

• Straddle the ball, feet flat.
• Hug it and sink the hips.
• Let the low back round.
• Breathe slowly.

Common mistakes

• Letting the ball roll away.
• Knees caving in.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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