Target Muscles: Quadriceps femoris, Gluteus
Instructions: Place a ball between your back and the wall and inch your feet away from the wall and let your body weight lean into the ball. Your feet should be about 1 to 1 ½ feet in front of your hips. Hold the dumbbells up in your hands next to your shoulders.
Breathing: Inhale when sliding your back (and the ball) down the wall; exhale when rising to standing position.
Execution: Bend your elbows and bring your hands to shoulder level with dumbbells in hand. Maintaining a constant pressure with your back on the ball, roll it down the wall, while bending your knees until they reach 90 degrees. Pause, exhale and return to a standing position.