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This exercise strengthens muscles in front of the thighs (quadriceps), back of thighs (hamstrings)and buttocks.

Equipment:

Wall and stability ball

Exercise technique:

• Place the ball behind you against a wall at the level of your lower back.
• Walk your feet away until you are leaning at an incline into the ball. Your legs should be shoulder-width apart.
• Keeping your back straight, slide down the wall allowing the ball to roll upwards to your upper back.
• Bend your knees until they are even with your hips.
• Slowly straighten your legs and return to starting position, keeping lower back in contact with the ball.

Performance tips:

• Squeeze buttocks as you straighten legs and return to starting position.
• Keep your weight evenly distributed over your feet, not your heels, throughout the exercise.
• Inhale as you lower down; exhale as you rise up.
• If you want to make it harder, carry a dumbbell in each hand at your shoulders.