Stand upright with your feet wide apart (feet in front of your centre of gravity), press the exercise ball against a wall with your back, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.
Attention:
Keep your knees behind the tips of your feet. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.
Lighten:
Do not lower your buttocks too low (greater angle in the knees).
Harden:
Additional weight (on the shoulders, in front or with arms hanging in the hands); unstable support.
Variant:
The toes remain slightly raised throughout the exercise for additional strain on the calf muscles.
