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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Quadriceps
Exercise Ball Wall Squat
4 steps Updated 29/08/2026
Exercise Ball Wall Squat is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris).
Step by step
How to perform it
- Stand with your feet shoulder-width apart and place an exercise ball between your lower back and a wall. Lean slightly into the ball for support.
- Slowly lower your body into a squat position by bending your knees and hips, keeping your back straight and allowing the ball to roll along your back.
- Lower yourself until your thighs are parallel to the floor, ensuring your knees do not extend past your toes.
- Push through your heels to return to the starting position, straightening your legs. Repeat for the desired number of repetitions.
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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
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Exercise Ball Wall Squat
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