You can use your keyboard to see the next slide ( ← previous, → next)
"People think that by using a ball, it increases their knee stability and tracking during a squat. But it doesn't," says Alfonso Moretti, certified personal trainer and owner of Angry Trainer Fitness. "If you can't track your knees correctly during a squat, in most cases that means your gluteus medius muscle is weak. Without proper strength in this area, the larger, more powerful adductor muscles of the inner thigh will literally 'pull' the knees toward the centerline of the body while squatting. Although using a ball between the legs appears to fix the issue by preventing the knees from caving in, it actually makes it worse. By holding or squeezing the ball between the legs, you further strengthen the adductors and once the ball is removed, the knees will collapse in."
To do the safer alternative (pictured), wrap a Thera Band (or Mini Band) around the base of the knees during traditional squats. Think about tracking knees over and in line with hips and feet by 'pushing' the knees out slightly during the entire movement. This will help to engage and 'fire off' the gluteus medius, Moretti says.
Don't waste your time (or risk injury) with these moves the pros won't touch
female doing crunch on medicine ball