FEEL: You should feel your leg muscles working. You should also feel a stretch in your shoulder and mid back.
COMPENSATION: Keep your feet flat on the ground. Make sure you are as deep as you can squat before you rotate your chest.
FEEL: You should feel your glute and hip muscles working the most. You should also feel your core and shoulder muscles working.
COMPENSATION: Make sure you lift your hip off of the ground and rotate your knee up all in one motion.
FEEL: You should feel the side of your hip working hard to push into the wall.
COMPENSATION: Adjust how far away from the wall you stand to make sure it feels natural.
FEEL: You should feel your hamstrings working very hard to control the swissball movement.
COMPENSATION: Do not let the swissball move from side to side. It should only be rolling forward and backwards. Make sure to only extend at the hips, and not the lower back!
FEEL: You will feel all of the leg muscles on the side that is still grounded working.
COMPENSATION: Maintain optimal squat form with your knee not collapsing in or bowing out, do not let your pelvis excessively drop, do not lose your balance.
FEEL: You should feel the muscles in your thigh working.
COMPENSATION: Don’t twist your body as you squat down on the one leg.
FEEL: You will feel the calf muscles working with this exercise.
COMPENSATION: Do not let your ankle “roll out”. You should feel even pressure between the inside and outside of the balls of your foot. Don’t fully lock out your knees, have a slight bend as you hop up and down.
FEEL: You should feel your thigh muscle (quads) and calf working hard with this exercise.
COMPENSATION: Do not lean side to side, do not move the rest of your body, just your knee should be moving up and down as you perform heel raises.
FEEL: You will feel your core, hip, and adductor muscles working.
COMPENSATION: Don’t let your hips drop down as you lift your leg up, maintain the plank position.