Exercise Ball Weighted Wall Squat
Strengthen your legs and core with this challenging squat variation. Add weight for extra intensity!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing with your back against a wall. Place an exercise ball between the wall and your lower back.
2. Hold a weight plate close to your chest with both hands. This will increase resistance during the squat.
3. With your feet shoulder-width apart and firmly planted on the ground, slowly bend your knees and slide down the wall. Your thighs should become parallel to the ground, making sure that your knees do not move past your toes. Keep your back straight and head facing forward.
4. Ensure the weight is kept stable and your core engaged to prevent any unnecessary movement of the upper body.
5. Press through your heels and squeeze your glutes to rise back up to the starting position.
6. Repeat the movement for the desired number of reps and sets, maintaining good form throughout the exercise.
Remember to perform a warm-up before you begin and to cool down after you finish your sets. Adjust the weight as per your capacity to ensure correct form and prevent injury.
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