Exercise Guide

Squat At The Wall With Exercise Ball

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Quadriceps, Hamstrings, Glutes
Lower Back, Adductors
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required:Exercise Ball
optional:Backpack
level:Normal
type:Strength
Variations available (31)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

Starting Position

  • clamp a gym ball between your lower back and a wall
  • the legs are almost stretched out, there is a slight bending in the knees
  • the feet are a bit away from your body and shoulder width apart on the ground
  • turn the feet a bit outwards
  • you can stretch the arms out in front of your body or let them hang down

Correct Execution

  • bend your knees until your thighs are parallel to the ground
  • while your upper body is sinking down, the gym ball rolls up at your back and down the wall
  • hold the back straight and the head in extension to the spine
  • the knees should not protrude the tiptoes, to preserve the joints
  • hold the final position for a bit
  • push your body back up again and repeat the strength exercise
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Strength Training With Exercise Ball, Exercise Ball, Thighs, Glutes, Legs, Glutes