Edit Article

wikiHow to Do an Exercise Ball Squat

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequencyCommunity Q&A

This medium-intensity exercise strengthens your knees and also helps define your quads.

Getting in the Starting Position

Performing the Exercise

  1. 1
    Bend your knees to roll the ball down the wall. Continue until you have reached a "mini-squat" (1/3 of a full squat) position.
  2. 2
    Push through your heels to roll the ball back to the starting position.

Advanced Version

  1. 1
    To make this exercise more challenging, dip down lower. Try to get all the way in to a full squat!


  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 3 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

Add New Question
  • What's the purpose of a Swiss ball squat?
    User Contributor
    A Swiss ball squat exercises glutes, quads, and other major leg muscle groups. It also strengthens core muscles.
Ask a Question
200 characters left
    If this question (or a similar one) is answered twice in this section, please click here to let us know.


    • The benefits of these exercises are increased strength and flexibility thighs and knees.
    • To make this exercise less challenging, do not dip down to the full mini-squat. Only go as far down as you feel you need to to challenge yourself.


    • Potential injuries to your knees may be incurred if this exercise is performed incorrectly.
    • Those with poor balance should be careful when performing this exercise.

    Things You Need

    • Exercise ball (make sure the size of the ball is suitable to your height)
    • Towel (optional)

    Article Info

    Categories: Warm Ups Stretching and Flexibility

    Thanks to all authors for creating a page that has been read 26,448 times.

    Did this article help you?