Safe Lifting: Ball Squat

The "perfect lift" is one where you lower your body down by bending your hips and knees. Your back stays erect, and you hold and lift the item from directly below you. There's less force on your back, and your hips and legs do all the work, not your back muscles. The ball squat is designed to help you gain strength and coordination in your back, hips, and buttock muscles so you can keep your back safe when you lift.

How can I benefit by learning this skill?

The ball squat exercise coordinates timing between your back and hips. It's a way to practice lifting with your back in the power position as you bend forward with the hips and knees.

How do I perform this skill?

Position a large therapy ball behind your back so the ball is between your back and the wall. You should be about two feet from the wall. With your back against the ball and your feet shoulder width apart, squat down by bending your hips and knees. You need to bend forward at your hips, keeping your back in contact with the ball. Allow your hips to drop back so that you tilt forward at your hips. Your arms should point straight down toward the ground, as though you were about to grab and lift an item from the floor.

Are there other recommendations I need to be aware of?

Keep your back in the power position. Repeat the ball squat 10 times, for two to three sets. Concentrate on timing and technique, not the speed of the exercise.

What should I watch out for while doing this skill?

You may have a tendency to simply squat by keeping your back straight up and down. That's not the idea. Most lifts require you to bend forward to make the lift. The ball squat is designed to get you to bend forward at the hips, while keeping your back in the power position. The action really comes from your hips. Avoid the tendency to round your back forward. Instead, keep your back in the power position at all times.