Exercise Ball Wall Squat Weighted

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The exercise ball wall squat is a weighted workout that primarily engages the quads and glutes.

The exercise ball adds instability, challenging core muscles while also targeting secondary muscles.

Stand with your back against a wall and place an exercise ball between your lower back and the wall.
Position your feet shoulder-width apart and slightly in front of you.
Slowly lower your body by bending your knees and hips, keeping your back in contact with the exercise ball.
Continue lowering until your thighs are parallel to the floor, or as close as you can comfortably go.
Push through your heels to return to the starting position.

Start by placing the exercise ball against a wall and position it at the small of your back. This will provide stability and support throughout the exercise.
Position your feet shoulder-width apart and slightly in front of you. This will help engage your quads and glutes effectively.
Slowly lower your body by bending your knees and hips, as if you were sitting back into a chair. Keep your back straight and avoid leaning forward.
As you lower yourself, focus on pushing through your heels to engage your glutes and quads. This will help activate these muscles and maximize the benefits of the exercise.
Go as low as you can while maintaining proper form. Aim for your thighs to be parallel to the floor, but don’t force it if you feel any discomfort or strain.
Engage your core by pulling your belly button in towards your spine. This will help stabilize your body and improve your balance on the exercise ball.
Exhale as you push through your heels to return to the starting position. Remember to maintain control throughout the movement and avoid using momentum.