Exercise Ball Weighted Wall Squat
Strengthen your legs and core with this challenging squat variation. Add weight for extra intensity!
The Exercise Ball Weighted Wall Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. You'll need: exercise ball or weight plates.
Required Equipment
Exercise Ball Weighted Wall Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Exercise Ball Weighted Wall Squat Variations and Alternatives
How to do the Exercise Ball Weighted Wall Squat
Start by standing with your back against a wall. Place an exercise ball between the wall and your lower back.
Hold a weight plate close to your chest with both hands. This will increase resistance during the squat.
With your feet shoulder-width apart and firmly planted on the ground, slowly bend your knees and slide down the wall. Your thighs should become parallel to the ground, making sure that your knees do not move past your toes. Keep your back straight and head facing forward.
Ensure the weight is kept stable and your core engaged to prevent any unnecessary movement of the upper body.
Press through your heels and squeeze your glutes to rise back up to the starting position.
Repeat the movement for the desired number of reps and sets, maintaining good form throughout the exercise.
Remember to perform a warm-up before you begin and to cool down after you finish your sets. Adjust the weight as per your capacity to ensure correct form and prevent injury.
---
Exercise Ball Weighted Wall Squat FAQs
What muscles does the Exercise Ball Weighted Wall Squat work?
The Exercise Ball Weighted Wall Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Exercise Ball Weighted Wall Squat?
Exercise ball or weight plates.
Is the Exercise Ball Weighted 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 Weighted Wall Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Exercise Ball Weighted Wall Squat variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Half Sissy Squat, Bodyweight Wall Squat, Dumbbell Band Wall-Sit and Weighted Wall-Sit.
Training calculators
Work out the numbers behind your training before your next session.