Weighted Stability ball Wall Squat
Expert Advice
Keep the ball stable by pressing it firmly against the wall and ensure your knees do not extend past your toes during the squat.
How-to-do Steps
- Place a stability ball between your lower back and the wall.
- Hold weights at your sides and stand with feet shoulder-width apart.
- Lower into a squat while rolling the ball down the wall.
- Keep your weight in your heels and squat until thighs are parallel to the ground.
- Push back up to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Stability ball Wall Squat primarily targets the Quads, Hamstrings, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Weighted
Stability Ball
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Stability ball Wall Squat work?
Weighted Stability ball Wall Squat primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Stability ball Wall Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Stability ball Wall Squat suitable for beginners?
Weighted Stability ball Wall Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
