1 - Place an exercise ball between your lower back and a sturdy wall, then stand with your feet about shoulder-width apart.
2 - Step your feet slightly forward so your knees can bend comfortably while your back stays supported by the ball.
3 - Brace your core, keep your chest upright, and maintain light pressure into the ball.
4 - Slowly bend your knees and hips, rolling the ball down the wall as you lower into a squat.
5 - Descend until your thighs are about parallel to the floor, or as low as your mobility and comfort allow, keeping your knees aligned with your toes.
6 - Press through your heels and midfoot to stand back up, rolling the ball upward against the wall.
7 - Repeat for the desired number of repetitions with controlled movement throughout.
