Medicine Ball Wall Ball

Video coming soon...

The medicine ball wall ball workout is a dynamic exercise that primarily targets the quadriceps.

By performing squats and throwing the medicine ball against a wall, the quads are engaged throughout the movement.

The medicine ball adds resistance and challenges the muscles, leading to increased strength and power in the quads.

While other muscles like the glutes and core are also activated, the focus remains on the quadriceps during this workout.

Stand facing a wall with your feet shoulder-width apart and your toes pointing forward.
Hold a medicine ball with both hands, positioning it at chest level.
Squat down by bending your knees and lowering your hips, keeping your back straight.
Explosively extend your legs and hips, pushing through your heels, while simultaneously throwing the medicine ball against the wall.
As the ball rebounds off the wall, catch it with both hands at chest level.
Immediately repeat the movement by squatting down and explosively throwing the ball against the wall again.
Continue this sequence of squatting, throwing, and catching the ball for the desired number of repetitions.

Position yourself facing a sturdy wall, standing with your feet shoulder-width apart and your knees slightly bent. Hold the medicine ball at chest level, ensuring a firm grip to maintain control throughout the exercise.
Engage your core muscles by drawing your belly button in towards your spine. This will help stabilize your body and provide a strong foundation for the movement.
As you begin the exercise, exhale and push through your heels, extending your legs and driving the medicine ball upwards towards the wall. Focus on using the power from your quads to generate the force needed to propel the ball.
As the medicine ball rebounds off the wall, quickly catch it with both hands, absorbing the impact by flexing your knees and engaging your quads. This controlled movement will help prevent any unnecessary strain on your joints.
Repeat the exercise for the desired number of repetitions, maintaining a smooth and controlled motion throughout. Remember, progress takes time, so be patient with yourself and celebrate each small improvement in your form and quad engagement.