As a further regression of the one leg ball squat and alternative to the one leg ball squat (regression) for people who have significant patello-femoral knee pain, and /or cartilage damage and wear and tear. Encourages greater range into the one leg ball squat without pain, encouraging normal knee movement with unloading the knee at the same time.
Demonstration and Instructions
Be as close to the bar as you can to make sure your form of the squat is correct and your upper body can be in a good upright form during the squat. Put your weight through the bar with both hands to 'lighten' your body and unload the knee as much as needed. Push into the ball with your other leg as much as you can to increase the gluteal work. Move down into a one leg squat, aiming to let the knee travel forward normally. To return, 'push up' with your hands to assist the leg and keep the load off the knee as needed.
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