Set up by placing an exercise ball behind your back and up against the wall while in a standing position. Put your feet forward enough so that your body is leaning into the ball. Make sure you place the ball in your lower back area at the start. Hold a pair of dumbbells down and to your sides and keep your back straight. This is your starting position.
Squat down all the way until your legs are bent past a 90-degree angle. Once down, push back up as strong as you can and get back into the starting position.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Adjust the ball (up or down) at your starting position if it's rolling too high or too low while you are performing the exercise
Don't allow the dumbbells to swing back and forth; keep them fixed to your sides nice and tight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.