1. Start with selecting an appropriately sized exercise ball and place it against a wall. Stand with your back to the ball, positioning it against your lower back.
2. Walk your feet forward while leaning back onto the ball, ensuring that your feet are shoulder-width apart and flat on the floor.
3. Begin the movement by slowly bending your knees and lowering your hips towards the ground as the ball rolls smoothly up your back. Keep your torso upright and ensure your knees remain in line with your feet.
4. Lower yourself until your thighs are parallel to the ground, forming a 90-degree angle at your knees. Avoid extending your knees past your toes to protect your knee joints.
5. Hold the squat position briefly, then push through your heels, engaging your quadriceps and glutes to return to the starting position.
6. Repeat for the desired number of repetitions and sets.
Precautions: Maintain a slow and controlled movement to ensure stability and avoid injury. Keep your movements in line; do not let your knees cave inward or bow outward. Engage your core throughout the exercise to protect your lower back. Stop the exercise if you feel any discomfort or pain.
---
