Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Other
- Primary muscles
- Glutes Quadriceps
Ball Headlock Squat
4 steps Updated 29/08/2026
Ball Headlock Squat is a exercise targeting Quadriceps (Quadriceps Femoris), Glutes (Gluteus Maximus) using Exercise Ball.
Step by step
How to perform it
- Stand upright with your feet shoulder-width apart and hold an exercise ball to your side with one arm wrapped around it as if in a headlock. Extend the opposite arm in front of you for balance.
- Begin lowering into a squat by bending your hips and knees, keeping your chest upright and back straight.
- Descend until your thighs are at least parallel to the floor and then push through your heels to return to the starting position.
- Repeat for the desired repetitions, then switch sides and repeat.
Continue from here
Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
Back to all exercises
Ball Headlock Squat
Add it to your program
Build a program