Stand with the ball between a wall and your mid back.
Your feet should be placed in front and hips width apart.
Keeping a straight back, tighten your core stability muscles and gently squat down, as far as you can go comfortably, by bending through your hips so that your knees do not pass in front of your toes.
Tighten your buttock muscles to drive your movement back up to the start position.
Your back should stay straight throughout this movement and your weight should be on your heels, not your toes.
