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Upper Legs · Stability Ball
Exercise Ball Wall Squat
Exercise Ball Wall Squat is an intermediate compound strength exercise that works the quads (upper legs), with the glutes and hamstrings assisting. It needs a stability ball and a wall. 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
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Exercise Ball Wall Squat
- Stand with your feet shoulder-width apart and place an exercise ball between your lower back and a wall. Lean slightly into the ball for support.
- Slowly lower your body into a squat position by bending your knees and hips, keeping your back straight and allowing the ball to roll along your back.
- Lower yourself until your thighs are parallel to the floor, ensuring your knees do not extend past your toes.
- Push through your heels to return to the starting position, straightening your legs. Repeat for the desired number of repetitions.
Form tips
- Ensure your feet are positioned far enough in front of you so that your knees do not extend past your toes when squatting.
- Move slowly and with control to maximize muscle engagement and prevent injury.
- Focus on steady breathing, inhaling as you lower into the squat and exhaling as you push back up.
- Maintain an upright posture with your back against the ball to avoid leaning forward.
Exercise Ball Wall Squat alternatives
More quads exercises
Exercise Ball Wall Squat FAQ
What muscles does Exercise Ball Wall Squat work?
Exercise Ball Wall Squat mainly works the quads in the upper legs (Quadriceps Femoris). The glutes and hamstrings work as secondary muscles.
What equipment do you need for Exercise Ball Wall Squat?
You need a stability ball and a wall.
How many sets and reps of Exercise Ball Wall 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 Exercise Ball Wall 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 Exercise Ball Wall 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 Exercise Ball Wall Squat?
Other exercises for the quads include Wall Squat Bodyweight, Bodyweight Wall Squat, Wall Squat With Pause Bodyweight and Bodyweight Squat.
For developers
Use Exercise Ball Wall 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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