Hug A Ball
Hug A Ball is a flexibility - supported deep squat exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus
- Exercise type
- Flexibility - supported deep squat
Exercise technique
- Ball
Place a stability ball in front of you on a nonslip floor.
- Legs
Position the ball between your legs and spread your feet comfortably.
- Hold
Wrap your arms around the ball to support your torso.
- Lower
Bend your knees in line with your feet and lower your hips toward the floor.
- Feet
Keep both feet fully planted and balance your knees over your ankles.
- Rest
Rest gently against the ball and breathe into a comfortable back and hip stretch.
- Exit
Keep the ball from rolling away and push through your feet to rise under control.
Key technique points
- Secure the ball with both arms.
- Keep your feet planted.
- Open your knees in the direction of your feet.
- Reduce depth if heel contact is lost.
- Keep your neck relaxed.
- Do not collapse hard onto the ball.
Common mistakes
Ball rolling away
Do not relax your arms and let the support roll forward.
Lifting the heels
Do not balance on your toes to reach greater depth.
Knees collapsing inward
Do not squeeze both knees toward the ball as you squat.
Forcing the lower back
Do not deepen the back stretch through excessive rounding.
Hanging on the ball
Do not leave your balance entirely to an unstable support.
Rising quickly
Do not fling your torso upward before establishing foot position.
Frequently asked questions
Hug A Ball: why is “Ball rolling away” a mistake?
Do not relax your arms and let the support roll forward.
Hug A Ball: why is “Lifting the heels” a mistake?
Do not balance on your toes to reach greater depth.
Hug A Ball: why is “Knees collapsing inward” a mistake?
Do not squeeze both knees toward the ball as you squat.
Hug A Ball: why is “Forcing the lower back” a mistake?
Do not deepen the back stretch through excessive rounding.
Hug A Ball: why is “Hanging on the ball” a mistake?
Do not leave your balance entirely to an unstable support.
Hug A Ball: why is “Rising quickly” a mistake?
Do not fling your torso upward before establishing foot position.
What should I focus on when doing Hug A Ball?
Secure the ball with both arms. Keep your feet planted. Open your knees in the direction of your feet. Reduce depth if heel contact is lost. Keep your neck relaxed. Do not collapse hard onto the ball.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.