Content

• Steps
• Method 1 of 3: Exercise Balance on a Gym Ball
• Method 2 of 3: Use a ball to exercise your quads
• Method 3 of 3: Perform Advanced Quadriceps Exercises
• Tips
• Warnings

The gym ball is a versatile exercise machine that strengthens many different muscle groups. Follow these steps to exercise your quads with this kind of ball.

Steps

Method 1 of 3: Exercise Balance on a Gym Ball

There are many sets of exercises that include balance training, as many people need to get used to a restless object. Your stabilizing muscles will have to do a good job for this.

1. 1 Practice all leg movements on the yoga mat. Since you will need time to get used to many of the exercises, it is best to have a soft exercise surface.
2. 2 Engage your core muscles for each exercise. Tightening your abs and back muscles will help stabilize and tone your muscles.

Method 2 of 3: Use a ball to exercise your quads

Some variations of the exercise can be performed while standing, with your back resting on a ball on the wall. Do several sets of 8-10 reps of each exercise.

1. 1 Perform traditional quad squats. Stand straight with feet shoulder-width apart. Lean on the ball to support your body.
   • Slowly bend your knees and lower your tailbone before you reach a seated position. Hold this position for a few seconds and slowly return to a standing position.
2. 2 Practice wide-stance squats. Place your feet shoulder-width apart with your back resting on a gymnastic ball placed on the wall.
   • Lower your body slowly while supporting your weight with your quads and lock the position for a few seconds. Stand up slowly and repeat.
3. 3 Try squats with narrow legs. Place your feet close to each other with your back resting on a gymnastic ball on the wall.
   • Bend your knees to a 90-degree angle. Fix the position for a few seconds and return to a standing position.

Method 3 of 3: Perform Advanced Quadriceps Exercises

After exercising your balance on a gymnastic ball, you can move on to more challenging exercises. It is best to perform the following elements barefoot or wearing comfortable and non-slip running shoes.

1. 1 Lie with your back on a yoga mat. Place your feet on the ball and bend your knees, pulling the ball under you, stabilizing your body position.
   • Maintain balance by contracting your core muscles. When you have a moment of balance, extend your legs forward, rolling the ball away from you.
2. 2 Maintain tension in your body after straightening your legs. Lock the position for a few seconds, and then roll the ball back to your body.
   • If necessary, maintain balance by placing your hands at your sides on the mat. Lie with your back on the floor between repetitions of the resting exercise.
   • Try to do 4 or more reps per set, doing at least 2 sets.
3. 3 Get on all fours on the rug. Place the ball at your feet behind you.
   • Climb onto the ball with your feet supporting yourself with your hands.
4. 4 Straighten your legs, rolling the ball back with your feet. Support your core while looking down at the floor.
   • Lock the position for a few seconds before returning to the starting position.
   • Perform 4 to 6 reps per set, doing a minimum of 2 sets to train your quadriceps muscles.

Tips

• When doing squats, keep your knees away from the big toes to avoid injury.

Warnings

• Before starting any physical exercise routine, consult a physician to avoid injury.