Wall Ball

Wall Ball


This exercise involves throwing a medicine ball against a wall and catching it as it bounces back. It is typically used to improve upper body strength, coordination, and cardiovascular endurance.

Equipment Required

Wall Ball Instructions

  1. Stand with your feet shoulder-width apart, facing a wall.
  2. Hold the wall ball at chest height with both hands.
  3. Squat down, keeping your back straight and your knees behind your toes.
  4. As you stand up, throw the ball against the wall with both hands, aiming for a target above your head.
  5. Catch the ball as it bounces back to you.
  6. Repeat for the desired number of repetitions.

Wall Ball Form & Visual

Wall Ball

Wall Ball Benefits

  • Improves cardiovascular endurance
  • Increases lower body strength
  • Develops upper body power and strength
  • Enhances hand-eye coordination
  • Improves overall body coordination and balance
  • Engages multiple muscle groups at once
  • Can be modified for different fitness levels
  • Can be done alone or with a partner
  • Provides a full-body workout

Wall Ball Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core
  • Shoulders
  • Chest
  • Triceps

Wall Ball Variations & Alternatives