Place Swiss ball between your lower back and a wall. Lean against the Swiss ball with your feet firmly planted about 12" in front of you. Grasp one dumbbell in each hand, arms at your side, palms facing the body.
Slowly lower into a comfortable squat and hold it there.EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent. INHALE: Lower slowly with control to the starting position to complete one rep.Repeat 10-15 repetitions, 1-2 sets per session. Be sure to push up from the squat to rest both your arms and legs between sets.
Do not let the momentum of your swinging arms do all the work-- keep the movement controlled. Be sure you are not leaning back when lifting the weights.Muscles worked: Quads, Glutes, Shoulders