Exercise Instruction:
This precursor to the squat allows the same musculature to be used while allowing more support for the back. An excellent exercise for those recovering from lowback and/or working towards a proper squat.

Lay supine (face up) with your back on a swissball. The apex of the ball should rest between the shoulder blades. The exercise can be done on the floor as well. At the start position you should represent a table, your legs bent at 90 degrees to the torso and the torso parallel to the floor. Drop your hips down and allow your back to go into extension conforming to the shape of the ball. Then squeezing the glutes together extend the hips upwards until the start position is reached. Hold for a second at the top and repeat.