How to Do Exercise Ball Wall Squat

Exercise Ball Wall 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 Exercise Ball Wall Squat

  1. 01Place a stability ball between the lower back and a wall, standing with feet shoulder-width apart.
  2. 02Walk the feet forward about 12 inches to allow for a vertical shin position during the descent.
  3. 03Slowly bend the knees to lower the hips until the thighs are parallel to the floor, rolling the ball up the spine.
  4. 04Press firmly through the heels to return to the starting position while keeping the back pressed against the ball.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Exercise Ball Wall 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

Place the feet far enough forward so the knees do not pass the toes when the thighs are parallel to the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Exercise Ball Wall Squat questions

What muscles does Exercise Ball Wall Squat work?

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

How do you do Exercise Ball Wall Squat correctly?

Place a stability ball between the lower back and a wall, standing with feet shoulder-width apart. Walk the feet forward about 12 inches to allow for a vertical shin position during the descent. Slowly bend the knees to lower the hips until the thighs are parallel to the floor, rolling the ball up the spine. Press firmly through the heels to return to the starting position while keeping the back pressed against the ball.

What is the A90 coach tip for Exercise Ball Wall Squat?

Place the feet far enough forward so the knees do not pass the toes when the thighs are parallel to the floor.

Is Exercise Ball Wall Squat suitable for beginners?

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

Do you need equipment for Exercise Ball Wall Squat?

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

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