Exercise Ball Wall Squat
Squat with the added stability of an exercise ball! A low-impact way to build strength and improve your squat form.
The Exercise Ball Wall Squat is a compound exercise that mainly works the quads, with help from the glutes & hips and hamstrings. You'll need: exercise ball.
Required Equipment
Exercise Ball Wall Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings
Exercise Ball Wall Squat Variations and Alternatives
How to do the Exercise Ball Wall Squat
Place an exercise ball against a wall and stand with your back resting against it, feet slightly forward.
Keep your feet shoulder-width apart and your hands clasped comfortably in front of your chest.
Inhale as you slowly bend your knees and lower your hips, allowing the ball to roll smoothly down the wall.
Lower yourself until your thighs are parallel to the floor, keeping your weight evenly distributed across your feet.
Exhale as you push through your heels and thighs to return to the starting upright position.
Exercise Ball Wall Squat FAQs
What muscles does the Exercise Ball Wall Squat work?
The Exercise Ball Wall Squat mainly works the quads, with help from the glutes & hips and hamstrings. The main muscles are the quadriceps femoris.
What equipment do you need for the Exercise Ball Wall Squat?
Exercise ball.
Is the Exercise Ball Wall Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Exercise Ball Wall Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Exercise Ball Wall Squat variations and alternatives?
Similar exercises include the Alternating Single-Leg Wall-Sit, Bodyweight Wall Squat, Medicine-Ball Goblet Squat and Medicine-Ball Wall Ball.
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