Fit Ball Wall squats
EquipmentExercise Ball
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes
Tertiary:Core, Hip Muscles
Stabilizer:Upper Back, Calves
📋 How to Perform
- Set up for the exercise by positioning an exercise ball between the center of your back and a wall.
- Stand up straight with a slight bend in your knees and cross your arms across your chest for stability.
- Walk your feet out a few steps while keeping your upper body flat against the ball.
- 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.
- 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.
- Squat down until your thighs are parallel to the floor.
- Pause for a moment and press through your heels to push yourself back to the starting position.
- Repeat this movement for desired reps.
⚠️ Common Mistakes to Avoid
- Keeping the feet too close to the wall, which drives the knees far forward and overloads them.
- Letting the knees cave inward as you lower, which shifts stress to the inside of the knees.
- Rising onto the toes at the bottom, which takes weight off the heels and puts more strain on the knees.
