Stand with the ball between a wall and your lower back.
Your feet should be placed in front of you at a comfortable distance so that when you squat down from your hips, your knees stay in line with your heels.
Activate your deep stabilizing muscles and gently squat a quarter range.
Gently tense your bottom muscles at the bottom of the squat and keep them tense as you transfer your weight from side to side.
Make sure you don't let your hip drop to the side.
As you continue to practice, lift one leg off the floor as you move to the opposite direction.
Hold this position and then swap sides.
