Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Stability Ball Wall Squat
A supported squat using a stability ball against a wall and dumbbells that targets quads, glutes, and hamstrings for lower body strength and stability; provides knee-friendly support compared to free-weight squats.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Abs, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
4/10Rectus Abdominis
Calves
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a stability ball against a wall at lower back height. Lean back into the ball with feet shoulder-width apart 12-20 inches forward, toes slightly out. Hold dumbbells at sides with core engaged and chest up.
- Inhale and bend knees and hips to lower body, rolling ball up your back until thighs are parallel to floor.
- Keep knees over toes and hips under the ball.
- Exhale and drive through heels to extend hips and knees, rolling ball down back.
- Maintain slight knee bend at top without locking out.
- Repeat for reps with control.
Coaching Tips
Form Cues
- Knees track over toes
- Push hips back slightly
- Core tight, chest up
- Heels stay down
- Controlled roll on ball
Breathing
Inhale during descent to brace core; exhale during ascent to engage legs.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or as deep as mobility allows without knee valgus; return to full hip and knee extension with soft knees.
Safety
Safety Notes
- Use burst-resistant ball
- Avoid if acute knee pain
- Stop if discomfort in back or knees
- Ensure wall is sturdy
- Squat only to comfortable depth
Spotting
Not typically needed due to wall support; use lighter weights or spotter for heavy loads to assist on ascent if balance falters.
Common Mistakes
- Knees caving inward
- Heels lifting off floor
- Rounding lower back
- Lowering too fast
- Locking knees at top
When to Avoid
- Acute knee injuries
- Severe lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion for squat depth
- Hip flexion mobility
Build Up First
- Basic squat form knowledge
- Core bracing ability
Also known as
Swiss Ball Wall Squat with Dumbbells, Stability Ball Dumbbell Wall Squat, Wall Ball Squat Dumbbells
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Stability Ball Wall Squat
Stability Ball
Quads
Balance Trainer Stability Ball Overhead Squat
Balance Trainer, Stability Ball
Quads
Stability Ball Hip Thrust
Stability Ball
Glutes
Stability Ball Glute Bridge
Stability Ball
Glutes
Dumbbell Fly on Stability Ball
Dumbbells, Stability Ball
Chest
Medicine Ball Wall Balls
Medicine Ball
Quads
Dumbbell Shrug on Stability Ball
Dumbbells, Stability Ball
Traps
Dumbbell Sit-Up on Stability Ball
Dumbbells, Stability Ball
Abs
Stability Ball Single-Leg Hip Thrust
Stability Ball
Glutes
Stability Ball Single-Leg Glute Raise
Stability Ball
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
