While standing up, place the exercise ball behind you and lean up against it. The ball should be placed at your lower back area (kidney level). Your feet should be spread less than shoulder-width apart and your arms crossed in front of your chest. This is your starting position.
Squat down all the way until your legs are bent past a 90-degree angle. Then, push yourself up with your legs and get into the starting position again.
Finally, repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Make sure the ball is inflated properly; if it's deflated it will be hard to slide up the wall
Lean into the ball well
Don't rush this movement and stay balanced at all times
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or hold a weight plate in your arms as you cross them over your chest.