This exercise is excellent for working multiple muscle groups.  It strengthens and tones the quadriceps, hamstrings, buttocks and calves; the hip abductors and hip adductors work as stabilizers. 

• Place a stability ball against a wall, and then, with a dumbbell in each hand, stand with the back against the ball. 
• Walk feet out in front of you, hip-width apart, legs straight so that the body forms a diagonal line from hips to ankles.
• Keeping weight over heels, bend knees to sit back into a squat, lowering hips until thighs are parallel to floor.
• Contract (squeeze) buttocks as you straighten your legs to starting position.
• Work up to three sets of 12 –15 repetitions total.

Tip:  Press your back firmly against the ball so you can sit back into the squat without feeling like you’re falling backward.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.