I want to show you the “ball squat with ball” move since that’s what I’ve thrown into the mix for leg day. It’s a keeper, but first, here are a few highlights of the weekend.
I made chili for football-watching guests. I didn’t get a picture, but it didn’t last too long.
There was also a bit of this…
Good thing I got a run in Sunday! Actually, due to my aching feet, a run was probably not the best idea. I was woken up around 4 a.m. Saturday morning with a bad foot cramp. Oh well, at least I stretched it out after the slow 3-mile run and iced it later that night.
Now, on with that exercise…
It’s basically the same as my ball-to-the-wall move, which targets your quads, hamstrings, and most importantly, you’re your booty. This is just a slight variation that helps strengthen that teardrop muscle above your knee. Jackie’s kind of got it goin’ on here.
Now that I’ve posted a beautiful picture of Jackie Warner, let me follow with these oh-so-lovely post-run photos…
First, get a stability ball. Then, get a small squishy ball. Mine is too small, and it’s a weighted ball. This isn’t what you want. You can get a light squishy one at places like Kmart, Walmart, Etceteramart. I use the ones at my gym.
Put the ball between your knees, and focus on holding your knees together as you squat. Keep your back straight.
Why strengthen the tear-drop muscle (technical term)? It looks good. More importantly, it can also protect against injury, particularly runner’s knee, by strengthening supporting muscles. I have patellofemoral (runner’s knee), so this is a good one for me.
I hope this helps. Thanks for not laughing at my ugly pictures. Let me know if you try the move!
- How was your weekend? Best thing you did?
- Got knee pain?
November 14, 2011 at 7:34 am
Mmmm I love chilli! Looks like you made a good batch!!
November 14, 2011 at 8:12 am
I love ball squats!
November 14, 2011 at 8:19 am
I hate waking up w/ leg/foot cramps!
I gotta get a ball… looks like something easy I can do from home! =)
November 14, 2011 at 8:53 am
I love ball squats!! Sadly my gym doesn’t have the little squishy balls, but that move is great!
November 14, 2011 at 9:36 am
We just got them for a “Silver Sneakers” class, so I steal them from their bin of stuff.
November 14, 2011 at 9:29 am
Love the empty bowl chili photos. I only do squats at barre class, too lazy to do on my own.
November 14, 2011 at 9:48 am
I love wall squats, I will have to try this one when I go to the gym later
November 14, 2011 at 11:30 am
I recently had pain my right knee one day after yoga but after the next days yoga class it went away.
MMm…chili! Looks like a good weekend!
November 14, 2011 at 12:19 pm
Oh no, I hope the pain stays away
November 14, 2011 at 12:22 pm
Chili and beer! One of the best combos ever!
And to answer your question from my blog- I still very much recommend the deep tissue! There’s a little discomfort, but they’ll totally lighten the pressure if you want them to. Plus, it’s worth it afterwards with how much less tension you’ll have in the back!
November 14, 2011 at 1:01 pm
Good to know. Maybe I’ll ask for one for Christmas.
November 14, 2011 at 12:32 pm
I looooove doing squats this way! I mean I seriously feel way more of a burn. Plus they don’t hurt my knees which is a bonus!!
November 14, 2011 at 1:51 pm
Technical term for the “tear drop” muscle is vastus medialis! Great move. I love this one. Haven’t done it in a while though. I need to replan my lifting routine to include some of the moves you post!
November 14, 2011 at 2:28 pm
Thanks! I thought about looking that up, but laziness won.
November 14, 2011 at 2:51 pm
I had a wonderful weekend full of relaxing and good eats. We had our faux-Thanksgiving since we will be out of town. I am still full this morning yikes!
November 14, 2011 at 3:09 pm
That’s a great move! Kills your legs!!
I did a 6 miler this past weekend (my longest run since completing the half) and my knee was killing me. Makes me sad to think I might not be able to do another half.
Yes to knee pain!
November 14, 2011 at 5:00 pm
Oh no! I hope it recovers instead of keeping you from running.
November 14, 2011 at 4:49 pm
Um, you read my mind. I need to start doing these (and you’ll know why if you read my post tomorrow!)
November 14, 2011 at 7:07 pm
Ugghhh squaaatttsss…… so evil!!! But definitely the best thing you can do for your legs/butt. I definitely prefer using the stability ball when i do them, it puts way less pressure on my old-lady-like knees.
November 14, 2011 at 7:56 pm
Squats are awesome. So painful, yet they feel so good
November 14, 2011 at 8:41 pm
so happy to see your chili was a hit
I love squats
one of my new favourites!
November 14, 2011 at 9:11 pm
I haven’t done ball squats in ages. I’ve been trying to figure out where in my gym I could do them though. No real wall space.
November 15, 2011 at 6:27 am
Wall squats are awesomeee. I’ve never heard the term “teardrop muscle” haha clever
I’m sure your chili was amazing!
November 15, 2011 at 11:35 am
Ghh I have been getting foot cramp loads recently! Probably because I haven’t moved from my desk in so long ha! Love the ball squat move, never put a ball between my knees though so will try that next time!
November 15, 2011 at 1:49 pm
I personally loved the beer and pizza part of the post!
xoxo from Trinidad