Swiss Ball Pallof Squat
Exercise Overview
This is a core strengthening and anti-rotation exercise that uses a stability ball / Swiss ball. Start by placing an exercise ball against the wall and push against it with the side of your hand. Stand parallel to the wall. Begin to press the ball into the wall while squatting down. Extend your arms out maximally in front of you and hold for up to 5 seconds. Make sure your shoulders and hips are squared forwards to keep the spine in neutral alignment. Repeat as required.
Muscles Involved
Coreinternal obliqueexternal obliquetransversus abdominusMultifidusQuadratus LumborumSquat Warm Up
Related Conditions
Mechanical low back painSegmental lumbar instabilitySIJ syndromeLumbar facet syndromeOblique StrainQuadratus Lumborum strain / QL strain
