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Squat At The Wall With Exercise Ball

through 4 votes
muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, AdductorsMuscle
required:Exercise Ball
fitness level:Normal
exercise type:Strength
Variations available (31)
Starting PositionExecution
Starting Position (Alternative)Execution

Starting Position

  • clamp a gym ball between your lower back and a wall
  • the legs are almost stretched out, there is a slight bending in the knees
  • the feet are a bit away from your body and shoulder width apart on the ground
  • turn the feet a bit outwards
  • you can stretch the arms out in front of your body or let them hang down

Correct Execution

  • bend your knees until your thighs are parallel to the ground
  • while your upper body is sinking down, the gym ball rolls up at your back and down the wall
  • hold the back straight and the head in extension to the spine
  • the knees should not protrude the tiptoes, to preserve the joints
  • hold the final position for a bit
  • push your body back up again and repeat the strength exercise