Exercise Ball Wall Squat

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The exercise ball wall squat is a targeted workout that focuses on the quads and glutes.

The exercise ball is placed between your lower back and the wall, adding resistance to the squat.

By using the exercise ball, you engage your core and stabilize your body, enhancing the effectiveness of the workout.

Stand with your back against a wall, feet shoulder-width apart.
Place an exercise ball between your lower back and the wall, pressing firmly against it.
Slowly lower your body by bending your knees, keeping your back against the ball.
Continue lowering until your thighs are parallel to the floor, or as close as you can comfortably go.
Hold this position for a moment, then push through your heels to return to the starting position.
Repeat the movement for the desired number of repetitions.

Position the exercise ball against a wall and lean your back against it, with your feet shoulder-width apart and slightly in front of you.
Engage your core and slowly lower your body into a squat position, ensuring your knees don’t go past your toes.
Focus on pushing through your heels as you rise back up to the starting position, keeping your back straight and chest lifted.
Maintain a controlled pace throughout the exercise, avoiding any sudden movements or jerking motions.
To further engage your quads, squeeze them at the top of the movement and hold for a second before descending into the next rep.
For an added challenge, hold a dumbbell or kettlebell at your chest level while performing the exercise, increasing the resistance on your glutes and quads.