Weighted Exercise Ball Wall Squat

Muscles worked

Setup

1. Place the stability ball between your lower back and a flat, sturdy wall.
2. Step your feet forward about 12 to 18 inches so that your torso is leaning slightly back against the ball.
3. Set your feet shoulder-width apart with toes pointed slightly outward.
4. Hold a weight plate firmly against your chest with both hands in a goblet position.

How to do it

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

Form checklist

• Keep your knees tracking in line with your toes, avoiding any inward collapse.
• Maintain a neutral spine and keep your shoulder blades retracted against the ball.
• Ensure your feet are far enough forward so your knees do not excessively track past your toes at the bottom.
• Keep the weight plate pulled tight to your sternum to prevent rounding the upper back.

Pro tips

• Actively press your lower back into the ball throughout the movement to increase core tension and spinal stability.
• Pause for one second at the bottom of the rep to eliminate momentum and maximize quad recruitment.

Make it harder

• Increase the time under tension by using a 4-second eccentric (lowering) phase.
• Transition to a single-leg wall squat by extending one leg straight out in front of you while squatting with the other.

Frequently asked

What muscles does the weighted exercise ball wall squat work?

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

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

The weighted exercise ball wall squat uses stability ball.

Is the weighted exercise ball wall squat good for beginners?

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

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