Weekly News via Email
   Set as homepage | Add to favorites | Customer Service | Subscribe Now | Place an Ad | Contact Us | Sitemap Thursday, 05.24.2018
News Archive
Su Mo Tu We Th Fr Sa
 1  2  3  4  5  6
 7  8  9  10  11  12  13
 14  15  16  17  18  19  20
 21  22  23  24  25  26  27
 28  29  30  31
Online Extras
Site Services
Around Bend
Outdoor Fun
Travel Info
Shop Local

Members Of

Poll: Today's Live Poll
Email to a friend | Print this | PDF version | Comments (0 posted) 
  Blogger |   del.icio.us |   digg |   newsvine

Oct 26,2007
Fitness Forum: Squat aids balance; improves strength in legs, hips
by CNS

The moves: A squat performed in a forward/backward stance with one leg on a ball.

SPLIT SQUAT - Firefighter Patricia Stone performs a forward split squat with her back leg moving back and forth on a stability ball. CNS Photo by Nadia Borowski Scott. 
Works on: Balance, trunk stability, lower extremity strength.

Set up: Stand next to a wall with your hand on it for balance. Take an exaggerated step forward as if performing a lunge (width of the feet should remain shoulder width apart). Transfer all your weight onto the forward leg and lift the back leg onto the ball. Start with the shin on the ball and experiment for the best position.

Steps: Keep the hand on the wall if you have poor balance. Otherwise, place both hands on the hips. Keep the head and torso upright and squat down with the forward leg (do not let the forward knee move past the ankle). Keep the rear leg relatively straight and allow the ball to roll back so it moves up the shin. Weight should be equally distributed between the legs throughout. All moves are slow and controlled.

Repetitions: Three sets of 15 repetitions each side.

Precautions: Balance! Use a wall or something suitable until you are comfortable with this exercise. Do not arch the low back during the squat. Do not hold your breath.

Options: Add dumbbells for more resistance. Experiment with different leg positions on the ball for added challenge.

© Copley News Service
1551 times read

Related news

Did you enjoy this article? Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00 (total 7 votes)

Market Information
Breaking News
Most Popular
Most Commented
Featured Columnist
Horoscope Guide
Aquarius Aquarius Libra Libra
Aries Aries Pisces Pisces
Cancer Cancer Sagittarius Sagittarius
Capricorn Capricorn Scorpio Scorpio
Gemini Gemini Taurus Taurus
Leo Leo Virgo Virgo
Local Attractions
Bend Visitors & Convention Bureau
Bend Visitors & Convention Bureau

Mt. Bachelor Resort
Mt. Bachelor Resort

Les Schwab Ampitheater
Les Schwab Ampitheater

Deschutes County Fairgrounds
Deschutes County

Tower Theatre
Tower Theatre

The High Desert Museum


Deschutes County

  Web    BendWeekly.com
© 2006 Bend Weekly News
A .Com Endeavors, Inc. Company.
All Rights Reserved. Terms under
which this service is provided to you.
Please read our Privacy Policy. Contact us.
Bend Weekly News & Event Guide Online
   Save the Net
External sites open in new window,
not endorsed by BendWeekly.com
Subscribe in NewsGator Online
Add to Google Add to MSN Add to My AOL
What are RSS headlines?