Wall Ball Squat

Technique

Place a ball between your lower back and a wall, step forward and place your feet so that you will be able to do squats and keep toes in front of the knees (during the entire movement). Do squats, lower the butt toward the floor while holding up the upper body, keep the ball against the wall (the ball will roll vertically against the wall in the movement). Check so your knees and toes are pointing in the same direction. Squat down to 90 degrees angle in knees or deeper if you feel you have the strength and control.

Tips

You will be able to go deeper in the squat in wall squat compared to regular squat, that makes a better connection with the glutes muscles of the buttocks more and better. Will develop your squats technique.

Alternatives

Squat down to 90 degrees angle in knees or deeper if you feel you have the strength and control. If you are out of shape or a beginner - squat down half way in the beginning and focus extra on practicing the motion path.

More info

Works the muscles in the legs and butt and improves your squats technique.

Video

Caroline Nilsson is your personal trainer showing you how to do Wall Ball Squat.

This exercise is 1 of 50 exercises that are included in the app Poworkout Ball & Band.