Standing with legs about shoulder-width apart and lean against the fitness ball for support.


Slowly bend the knees and lower your tailbone until you are almost in a sitting position. Hold the pose for several seconds and slowly return to a standing position.
 Stand with your feet planted out past each side of your body, leaning with your back against the fitness ball on the wall.


Lower your body slowly, supporting your weight in your quadriceps, and hold the pose for several seconds. Stand up slowly and repeat.
 Stand with your legs close together and with your back against the fitness ball on the wall.


Bend knees and lower your body to nearly a 90-degree angle. Hold for a few moments and slowly return to standing position.
Perform traditional squat moves for the quadriceps.
Practice wide-stance squats.
Practice narrow-stance squats.
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