How to Do Ball Headlock Squat

Ball Headlock Squat is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Ball Headlock Squat

  1. 01Wrap both arms around a ball and pull it tight against your upper chest and chin.
  2. 02Set your feet slightly wider than hips with toes turned out 15 degrees.
  3. 03Sit your hips back and down into a squat while keeping the elbows tucked and chest high.
  4. 04Pause at the bottom of the movement ensuring your knees stay aligned with your toes.
  5. 05Press through your heels to return to a full standing position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Ball Headlock Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the ball squeezed tight against your chest to increase upper back isometric tension and maintain an upright torso.

Same coaching engine used inside the A90 app

05 / FAQ

Ball Headlock Squat questions

What muscles does Ball Headlock Squat work?

Ball Headlock Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Ball Headlock Squat correctly?

Wrap both arms around a ball and pull it tight against your upper chest and chin. Set your feet slightly wider than hips with toes turned out 15 degrees. Sit your hips back and down into a squat while keeping the elbows tucked and chest high. Pause at the bottom of the movement ensuring your knees stay aligned with your toes. Press through your heels to return to a full standing position.

What is the A90 coach tip for Ball Headlock Squat?

Keep the ball squeezed tight against your chest to increase upper back isometric tension and maintain an upright torso.

Is Ball Headlock Squat suitable for beginners?

Ball Headlock Squat is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Ball Headlock Squat?

No. Ball Headlock Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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