THE MOVES: A side squat with one leg on an exercise ball.
WORKS ON: Balance, trunk stabilization, lower-extremity strength with emphasis on the groin.
NADIA BOROWSKI SCOTT / Union-Tribune
Keeping her head and shoulders up and back straight, San Diego firefighter Piper Denlinger worked on balance and lower-extremity strength by performing side squats on a stability ball.
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SET UP: Stand with your right side facing a wall and about an arm's length from it. Place the right hand on the wall to assist with balance. Lift the left leg, bend the knee 90 degrees, and place the shin on top of the ball. Distribute your weight evenly between the legs (bend the right slightly if required).
THE STEPS: Continue contact with the wall until comfortable with this exercise. Otherwise, place both hands on the hips. Keep the head up. Sit back into a squat, while allowing the torso to pivot slightly forward to counterbalance your hips. The back stays straight! Don't drop the head or round the shoulders. Allow the legs to spread apart as the squat deepens. Hold the end range for two seconds and slowly return.
REPETITIONS: Three sets of 15 repetitions for both legs.
PRECAUTIONS: Balance! Use a wall or something suitable until you are comfortable with this exercise. Do not let the knee of the squatting leg move farther forward than its ankle. Do not hold your breath.
OPTIONS: Experiment with leg and exercise-ball positions. Add dumbbells for extra challenge.
MEET PIPER DENLINGER
TITLE: Firefighter, Station 35, Division A
YEARS OF SERVICE: Nine
AGE: 42
HOME: Serra Mesa
MARITAL STATUS: Married
ACTIVITIES/INTERESTS: Mountain biking, snowboarding, backpacking, travel.
Each week, Firehouse Fitness features members of the San Diego Fire-Rescue Department demonstrating exercises and stretching techniques that can be incorporated into almost any fitness routine.
