Aquaball Overhead Squat One Arm

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The aquaball Overhead squat one arm workout engages the Shoulders, Quads, Hamstrings, and Glutes.

The aquaball provides resistance and stability, enhancing muscle activation without overemphasizing secondary muscles.

Stand with your feet shoulder-width apart, holding the aquaball with one hand in front of your chest.
Engage your core and keep your back straight as you lower into a squat, pushing your hips back and bending your knees.
As you squat down, extend your arm holding the aquaball overhead, keeping it straight and in line with your body.
Pause briefly at the bottom of the squat, then push through your heels to return to the starting position, lowering your arm back down in front of your chest.
Repeat the movement for the desired number of repetitions, then switch arms and perform the exercise on the other side.

Start with a light-weight aquaball to master the form and avoid straining your muscles.
Engage your shoulders by keeping them pulled back and down throughout the entire movement.
To target your quads, focus on lowering yourself into a deep squat position, keeping your knees in line with your toes.
Activate your hamstrings by pushing your hips back and maintaining a slight bend in your knees.
Don’t forget to squeeze your glutes at the top of the movement for maximum activation.
Maintain a neutral spine by keeping your core tight and your chest lifted throughout the exercise.
For an extra challenge, try performing the aquaball overhead squat one arm exercise on an unstable surface like a Bosu ball.