Stability Ball Hug Stretch
A low squat straddling a stability ball with the arms wrapped around it, letting the back round and the hips sink to stretch the lower back, glutes and calves with the ball for support.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Soleus
- Sets
- 2
- Duration
- 20–40 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Squatting low with the feet wide and flat, a stability ball between your knees and both arms hugging it.
Hold the ball firmly so it can't roll away.
Let your hips sink toward the floor while the back rounds over the ball.
Adjust the feet so the heels stay down and the knees stay over the ankles.
Hold, then press up through the feet to stand.
Breathing: Breathe into the back of the ribs and sink a little lower on each exhale.
Coaching tips
Heels down
Let the back round and relax
Knees track over the feet
Common mistakes
Losing grip and rolling backward
Heels lifting off the floor
Knees collapsing inward
Safety notes
Keep the ball under control and skip it if deep squatting bothers the knees.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.