Ball wall squat
Quads . Glutes
Ball behind your back on the wall, squat down and up.
Use in a programExercise profile
Best forStrengthGeneral fitnessRehab
Effectiveness★★★☆☆ 3/5
EquipmentExercise ball
Also worksQuads, Glutes
Recommended2-3 x 10-15 reps
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A supported squat; the ball guides a smooth, controlled path.
- Setup
- Place a stability ball between your lower back and a wall, feet a step forward.
- Common mistakes
- Knees caving in or letting the ball slip up to the neck.
- Easier
- Squat to a shallow depth.
- Harder
- Pause at the bottom or hold a light weight at the chest.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s