A great variation to the Wall Squat is to hold a ball in between your legs while you hold yourself in the squat position. Place a ball between your thighs. With your head and back against the wall, squat down while squeezing the ball.

Squat down until your thighs are parallel to the floor. Hold this position while continuing to squeeze the ball. Be sure to squeeze the ball throughout this exercise.

You can perform this variation for time or for repetitions. For example, you can hold this movement as long as you can (for time). You can also hold this movement for 10-second intervals before returning to the standing position. You will repeat these 10-second squat intervals for 20 repetitions. As your strength increases, you can either increase the interval time or the number of repetitions (true Warriors will increase both!).

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