Medicine-Ball Wall Ball
Wall ball: Squat, throw, and repeat! A full-body workout that builds strength, power, and endurance. Feel the burn!
The Medicine-Ball Wall Ball is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. You'll need: medicine ball.
Required Equipment
Medicine-Ball Wall Ball Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Medicine-Ball Wall Ball Variations and Alternatives
How to do the Medicine-Ball Wall Ball
Stand facing a sturdy wall at a comfortable distance while holding a medicine ball at chest height with both hands.
Inhale as you lower your hips back and down into a deep squat, keeping your chest up and core engaged.
Drive forcefully through your heels and extend your legs and arms simultaneously to explode upward.
Throw the medicine ball straight up against the wall at your target height as you reach full extension.
Catch the ball smoothly as it rebounds back down toward your chest, absorbing the impact by immediately dropping back into your next squat.
Medicine-Ball Wall Ball FAQs
What muscles does the Medicine-Ball Wall Ball work?
The Medicine-Ball Wall Ball mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Medicine-Ball Wall Ball?
Medicine ball.
Is the Medicine-Ball Wall Ball 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 Medicine-Ball Wall Ball go on?
It belongs on push day in a push/pull/legs routine.
What are some Medicine-Ball Wall Ball variations and alternatives?
Similar exercises include the Behind-Head Ball Slam, Exercise Ball Wall Squat, Medicine-Ball Overhead Catch & Throw and Medicine-Ball Against-Wall Chest Pass.
Training calculators
Work out the numbers behind your training before your next session.