All training resources
Exercise guide
Stability Ball Wall Squat
A bodyweight squat with a stability ball pinned between the lower back and a wall, keeping the spine guided.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · hamstrings
- Goals
- hypertrophy
- Equipment
- Stability ball
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Place a stability ball between your lower back and a wall.
- Step the feet forward about a foot, slightly wider than shoulder-width.
- Squat down, letting the ball roll up the back as you descend.
- Stop when thighs are parallel to the floor.
- Drive through the heels to stand back up.
Technique cues and common mistakes
- Keep the weight in the heels and mid-foot.
- Do not let the knees travel past the toes.
- The ball should roll smoothly — do not lean off it.