Variations/progressions
Another alternative that provides a good grounding for cyclists who have knee problems is to work with a thick foam roller held between the thighs. In this variation, move slowly squeezing firmly on the roller throughout the movement.
This helps to engage the medial portion of the quadriceps (front thigh) muscles that can become relatively weak in association with knee tracking problems. Perform this squat in the same way except with a slightly narrower stance, focussed on the centre of the knee cap staying in line with the second toe throughout.
You can add light loads to the ball squat by carrying dumb bells at your sides, or a weight in front of your chest. However, once you have a good grounding in the technique unless there is a specific reason to stay with the Swiss Ball Squat it is usually best to progress to a free squat to develop the exercise further. More on that in the next feature.
