Ball On Wall Squats

  • Place the ball on the wall near your lower back, then place your back on the ball. Position your feet hip width apart.

  • To spice it up, do dumbbell curls or shoulder press while squatting. Bend your knees until they reach a 90 degree bend. Maintain a neutral spine. Press your legs straight, squeezing your glutes at the top. To add challenge, hold a dumbbell in each hand.

  • Sturdy wall, Stability ball, Dumbbells optional

  • Thighs 

  • Hips  Lower Legs 

  • Rectus femoris, Quadriceps femoris, Vastus lateralis, Vastus medialis, Gluteus maximus

  • TIP: Keep your spine parallel to the wall, as if your spine is an elevator cable, so that your hips do not tilt forwards or backwards.

Variations for Ball On Wall Squats

  • Squats

    Holding the ball in front of you gives your hands a specific place to be so you can execute the squats with good form; additionally, it adds weight to the squat.

  • Ball On Wall Squat Hold

    This squat is done on a wall to support your back, thus part of your body weight, as you do squats. It is beneficial for keeping neutral spine while doing squats.

  • Advanced Squats

    Adding ball movement to the squats makes it slightly harder to maintain proper posture, as well as simply keeping the ball involved in your workout so you can move quickly from one exercise to the other.


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