The single leg squat with a ball on the wall combines a controlled single leg squat with hip abduction of the non weight-bearing leg. This exercise strengthens the quadriceps, gluteus maximus, gluteus medius and other hip stabilising muscles while improving balance, pelvic control and lower limb alignment. It is commonly prescribed to improve single leg stability, enhance hip strength and control, and support the rehabilitation of knee, hip and lower limb conditions.
- Stand side on next to a wall with your non weight-bearing side facing the wall.
- Place a small ball between the outside of your non stance knee or lower leg and the wall.
- Stand tall on your stance leg with your knee slightly bent and your pelvis level.
- Gently press the ball into the wall by moving your non stance leg outwards, maintaining a steady pressure throughout the exercise.
- Keeping your chest upright and your weight centred over your stance foot, slowly bend your stance knee and hip to perform a squat.
- Lower only as far as you can while maintaining good knee alignment, ensuring your stance knee tracks over your second toe.
- Push through your stance heel to return to the starting position while maintaining pressure on the ball.
- Keep your pelvis level and avoid leaning your trunk throughout the movement.
- Complete repetitions as prescribed by your physiotherapist.