Exercise Ball Wall Squat

Muscles worked

Setup

1. Place the stability ball between your lower back (lumbar spine) and a flat, sturdy wall.
2. Step your feet forward about 12 to 18 inches in front of your hips, set at shoulder-width apart.
3. Stand tall with your weight distributed through your heels and your core braced.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your knees, allowing the ball to roll up toward your shoulder blades.
2. Continue the descent until your thighs are at least parallel to the floor, keeping your chest upright.
3. Exhale and drive through your heels to push yourself back to the starting position.
4. Maintain a controlled tempo, taking 2 seconds to lower and 2 seconds to rise.

Form checklist

• Keep your knees aligned with your second and third toes; do not let them cave inward.
• Maintain constant contact between your back and the ball throughout the entire range of motion.
• Ensure your feet are far enough forward so your knees do not excessively overshoot your toes at the bottom.
• Keep your shoulders retracted and your gaze forward to maintain a neutral spine.

Pro tips

• Lean slightly back into the ball to shift the center of gravity, which increases the tension on the quadriceps.
• At the bottom of the rep, pause for one second to eliminate momentum and maximize muscle fiber recruitment.

Make it harder

• Hold a pair of dumbbells at your sides or a single weight in a goblet position against your chest.
• Perform the exercise unilaterally by lifting one foot slightly off the ground to create a single-leg wall squat.

Frequently asked

What muscles does the exercise ball wall squat work?

The exercise ball wall squat primarily targets the glutes and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the exercise ball wall squat?

The exercise ball wall squat requires no equipment — just your body weight.

Is the exercise ball wall squat good for beginners?

Yes. The exercise ball wall squat is a beginner-friendly movement and a strong foundation to build on.

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