Stability Ball Wall Squats
Wall squat with a stability ball at the lower back — combined squat with the rolling-back support.
Level: Intermediate
Primary: Cardio Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Balance / Stability Squat
Type: Light Activity
Equipment: Stability Ball
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quads and glutes drive the squat. The trunk braces. The ball supports the back, allowing focus on the leg drive.
How to perform
Setup
Place the stability ball between the lower back and a wall.
Execution
Bend the knees to lower into a squat, allowing the ball to roll up the back, until thighs are parallel to the floor. Push through the heels to return to standing.
Common mistakes
- Knees collapsing.
- Cutting depth.
- Going too fast.
- Heel lift.
- Letting the ball slip.
Progressions and regressions
Regress to wall sits. To progress, hold dumbbells.
Programming notes
Foundational squat work. 3 sets of 10-15 reps, twice a week.
