Balloon Drill

Balloon Drill: So führst du sie aus

1. 1Sit tall on a sturdy chair or bench with your feet flat on the floor and your knees bent to roughly 90 degrees.
2. 2Place the stability ball between your knees or upper thighs so it sits snugly against the inside of both legs.
3. 3Brace your core and sit upright, keeping your back straight and your shoulders relaxed.
4. 4Squeeze your thighs inward against the ball, pressing firmly without letting it slip or pop out.
5. 5Hold the squeeze for two to three seconds, keeping the tension steady through your thighs.
6. 6Slowly release the pressure under control until the ball is just held in place, without letting your legs fully relax.
7. 7Repeat for your target reps, keeping each squeeze controlled, then set the ball aside to finish.

Technik-Tipps

• Keep the movement slow and controlled — drive the work through a deliberate squeeze rather than fast, jerky pulses.
• Sit tall with a neutral spine throughout so the effort stays in your thighs and not your lower back.
• Breathe out as you squeeze and in as you release, instead of holding your breath under tension.
• Choose a ball you can compress steadily; if it slips out easily, reposition it higher on your thighs for a more secure grip.
• Stop the set if you feel any sharp knee or hip discomfort rather than pushing through pain.

Häufige Fehler

• Using fast, bouncy pulses instead of a controlled squeeze, which reduces tension on the thighs and makes the drill less effective.
• Slumping or rounding the back, which shifts strain to the spine and takes the work off the target muscles.
• Letting the ball slip out of position, which breaks the contraction and forces you to restart the rep.
• Holding your breath while squeezing, which spikes blood pressure and limits how long you can sustain tension.

Häufig gestellte Fragen