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Stability Ball Wall Squat
A supported squat using a stability ball against a wall that targets quadriceps, glutes, and hamstrings to build lower body strength and stability; suitable for beginners learning squat form.
About Exercise
Equipment
Stability Ball
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs
Accessory Muscles
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, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
4/10Rectus Abdominis
Calves
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a stability ball against a wall at mid-back height. Stand with feet hip-width apart, 6-18 inches from the wall, and lean back into the ball with core braced and shoulders retracted.
- Inhale and bend knees and hips to lower body, rolling ball down wall.
- Lower until thighs parallel to floor or knees at 90 degrees.
- Exhale and push through heels to extend hips and knees.
- Return to start without locking knees.
- Maintain back contact with ball throughout.
- Keep knees tracking over toes.
Coaching Tips
Form Cues
- Knees over toes
- Core braced
- Heels loaded
- Back against ball
- Hips under knees
- Shoulders back
Breathing
Inhale during descent and brace core; exhale during ascent.
Tempo
3-1-2
Range of Motion
Lower until thighs parallel to floor; knees align over toes without passing them. Extend to near full but avoid knee lockout.
Safety
Safety Notes
- Ensure ball is properly inflated and stable.
- Avoid if acute knee or back pain without clearance.
- Do not let knees extend past toes.
- Maintain neutral spine with core engagement.
- Stop if sharp pain occurs.
Spotting
Not typically needed due to supported nature; use wall safeties if adding weights.
Common Mistakes
- Knees caving inward
- Ball slipping from back
- Using momentum
- Arching lower back
- Locking knees at top
- Leaning too far forward
When to Avoid
- Acute knee injuries
- Severe lower back pain
Flexibility Needed
- Basic ankle dorsiflexion
- Hip flexion to 90 degrees
Build Up First
- Understanding of squat form
Also known as
Swiss Ball Wall Squat, Exercise Ball Wall Squat, Wall Ball Squat
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