Exercise Analysis - Traditional Squat vs. Ball Squat

Episode 2 of our exercise analysis series examines the biomechanics of the legs during both the traditional squat and ball squat. We found that performing the exercise with the physio-ball results in reduced glute and hamstring involvement and an increase in quadriceps involvement compared to the standard body weight squat. Thus, the exercise becomes much more knee-focused with the use of the ball. If one objective of the exercise is to protect the knees from increased stress, then leaning against the ball may not be advisable. However, if an exerciser is unable to complete a standard squat because of glute weakness, then the ball squat might be an acceptable alternative -- just be aware of its limited ability to increase the strength of the glutes and hamstrings.