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Upper Legs · Medicine Ball
The Wall Ball
The Wall Ball is an intermediate compound strength exercise that works the quads (upper legs), with the shoulders, triceps and core assisting. It needs a medicine 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
- Medicine Ball
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Shoulders
- Triceps
- Core
How to do The Wall Ball
- Stand facing a wall about an arm's length away, holding a medicine ball at your chest.
- Squat down with your chest up.
- Drive up explosively and throw the ball to a target high on the wall.
- Catch the ball and go straight into the next squat.
Form tips
- Catch the ball at chest height and absorb it into the squat.
- Keep your elbows under the ball.
The Wall Ball alternatives
More quads exercises
The Wall Ball FAQ
What muscles does The Wall Ball work?
The Wall Ball mainly works the quads in the upper legs. The shoulders, triceps and core work as secondary muscles.
What equipment do you need for The Wall Ball?
You need a medicine ball.
How many sets and reps of The Wall Ball 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 The Wall Ball good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does The Wall Ball 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 The Wall Ball?
Other exercises for the quads include Bodyweight Wall Squat, Wall Squat Bodyweight, Wall Sit Bodyweight and Exercise Ball Wall Squat.
For developers
Use The Wall Ball 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_RQKRIP" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_RQKRIP", "name": "The Wall Ball", "model": "male", "counterpartId": "ex_IBMTY4", "target": "Quads", "equipment": "Medicine Ball", "media": { "mp4": "https://…/ex_RQKRIP/mp4-720.mp4?…", "poster": "https://…/ex_RQKRIP/poster.jpg?…" } }