Place ball between lower to mid back and wall. Keep your spine in a neutral position. Spread feet shoulder width apart and make sure toes are pointed forward. Your feet should be about 3 feet from the wall, do not lock your knees. Allow your arms to hang comfortably at your sides holding the dumbbells palms facing in.
Slowly bend knees to 90 degrees. Take 3 seconds to go down, hold for 3 seconds, then take 2 seconds to go up. Hold for 3 seconds, and return to standing position, making sure to keep knees bent slightly. Repeat.
Make sure to place feet far enough in front so when you bend to 90 degrees, your knees don't go past the plane of your toes. Your buttocks should move toward the wall and slightly under the ball during the squatting motion.Muscles worked: Quads, Glutes