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Upper Legs · Stability Ball
Ball Headlock Squat
Ball Headlock Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, calves and abdominals assisting. It needs a stability ball and a ball. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Stability Ball
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus
Secondary muscles
- Hamstrings · Biceps Femoris
- Calves · Gastrocnemius
- Abdominals · Obliques, Rectus Abdominis
How to do Ball Headlock Squat
- Stand upright with your feet shoulder-width apart and hold an exercise ball to your side with one arm wrapped around it as if in a headlock. Extend the opposite arm in front of you for balance.
- Begin lowering into a squat by bending your hips and knees, keeping your chest upright and back straight.
- Descend until your thighs are at least parallel to the floor and then push through your heels to return to the starting position.
- Repeat for the desired repetitions, then switch sides and repeat.
Form tips
- Keep the ball securely pressed to your side to maintain upper body control and tension.
- Use your extended arm for balance and avoid shifting your torso.
- Do not let your knees cave inward and keep them in line with your toes.
Ball Headlock Squat alternatives
More quads exercises
Ball Headlock Squat FAQ
What muscles does Ball Headlock Squat work?
Ball Headlock Squat mainly works the quads in the upper legs (Quadriceps Femoris and Gluteus Maximus). The hamstrings, calves and abdominals work as secondary muscles.
What equipment do you need for Ball Headlock Squat?
You need a stability ball and a ball.
How many sets and reps of Ball Headlock Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ball Headlock Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Ball Headlock Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Ball Headlock Squat?
Other exercises for the quads include Bodyweight Squat, Bodyweight Overhead Squat, Dumbbell Split Squat and Barbell Jefferson Squat.
For developers
Use Ball Headlock Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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