Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredExercise Ball
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Glutes, Hamstrings, Lower Back
Target Muscle Group


Quads Muscle Anatomy Diagram

Exercise Ball Wall Squat Instructions

  1. Set up for the exercise by positioning an exercise ball between the center of your back and a wall.
  2. Stand up straight with a slight bend in your knees and cross your arms across your chest for stability.
  3. Walk your feet out a few steps while keeping your upper body flat against the ball.
  4. Your legs should be straight with a slight bend in your knees and your feet should be just inside shoulder width apart. This is the starting position.
  5. While bending at the knees and sliding your torso downward (still pressed against the ball) lower your buttocks towards the ground. Keep your core muscles tense to hold the ball in place against the wall.
  6. Squat down until your thighs are parallel to the floor.
  7. Pause for a moment and press through your heels to push yourself back to the starting position.
  8. Repeat this movement for desired reps.

Exercise Tips:

  1. Keep your torso as still as possible throughout the movement with your back straight and constantly pressed against the ball.
  2. Keep your head up and eyes facing forward.
  3. To get the full benefit of the squat, drop your buttocks down as low as possible - at least until your thighs are parallel to the floor.
  4. For extra intensity, pause for a few seconds at the bottom of the movement.
  5. To get the most from the exercise, keep your core muscles tight and your abdominals will reap the benefit.