Smart Workout Diary
Stability Ball Weighted Wall Squat
The stability ball weighted wall squat is a supported squat performed with a stability ball between your back and a wall while holding external weight. It primarily trains the quadriceps and also works the glutes, hamstrings, and core. It can support lower-body strength, squat control, and muscular endurance.
Demonstration
Instructions
- Set up the ball: Place a stability ball against a solid wall at lower-back height, then lean into it so the ball is held between your back and the wall.
- Choose the load: Hold a manageable external weight close to your chest with both hands. Stand with feet about hip- to shoulder-width apart and slightly in front of your hips.
- Brace: Keep your chest tall, lightly brace your abdomen, and maintain even pressure through both feet.
- Lower under control: Bend your knees and hips to slide down the wall as the ball rolls along your back. Keep your knees tracking in the same direction as your toes.
- Reach a comfortable depth: Stop at a depth you can control without your heels lifting, your knees collapsing inward, or discomfort in the knees or back.
- Stand up: Press through your midfoot and heel to extend your knees and hips, returning to the starting position without locking the knees forcefully.
