Physioball Split-Leg Squat

• Assume split-leg stance with top of rear foot on physioball
• Squat until top of front thigh is parallel to floor. Keep knee behind toes and maintain good posture with shoulder blades squeezed together
• Drive up into start position

Sets/Reps: 3-6 sets of 5-8 reps, each leg
Beginner: Bodyweight
Advanced: Dumbbells in hands at sides or bar on back
Benefits: “Strengthens the glutes and quadriceps of the front leg and stretches the hip flexor and adductor of the rear leg. As you descend, the stretch increases throughout the range of motion. As the glute and quad fire in the front leg, the other side is being stretched, which is when hip stabilization comes into play.”

The Big Picture: “We use this exercise in the strength and power phase of our training. It is a ground-based, multi-joint movement, so it can be used as a primary exercise for the lower body.”