Exercise Ball Wall Squat

Exercise Ball Wall Squat

Description

This exercise involves standing with an exercise ball between your back and a wall, then squatting down while keeping your back against the ball. It helps to strengthen the legs, glutes, and core muscles.

Muscle Group

Equipment Required

Exercise Ball Wall Squat Instructions

  1. Stand with your back against a wall and place an exercise ball between your lower back and the wall.
  2. Step your feet out in front of you, about hip-width apart, and lower into a squat position, keeping your knees in line with your toes.
  3. As you lower down, roll the exercise ball down the wall, keeping it in contact with your lower back.
  4. Pause at the bottom of the squat, then push through your heels to stand back up, rolling the exercise ball back up the wall as you do so.
  5. Repeat for the desired number of reps or time.

Exercise Ball Wall Squat Form & Visual

Exercise Ball Wall Squat

Exercise Ball Wall Squat Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Engages the core muscles for added abdominal strength
  • Reduces pressure on the knees and lower back compared to traditional squats
  • Can be modified for different fitness levels by adjusting the depth of the squat or using a lighter or heavier exercise ball

Exercise Ball Wall Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Exercise Ball Wall Squat Variations & Alternatives

  • Exercise Ball Squat
  • Wall Sit with Exercise Ball
  • Exercise Ball Wall Squat with Calf Raise
  • Single Leg Exercise Ball Wall Squat
  • Exercise Ball Wall Squat with Overhead Press