Swiss Ball Body-weight Wall Squat
Muscle Groups: Quads, Glutes
Swiss Ball Body-weight Wall Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Swiss Ball Body-weight Wall Squat with proper form and technique.
- 1
Stand with your back against a wall, feet shoulder-width apart and a Swiss ball positioned between your lower back and the wall.
- 2
Slowly slide down the wall, bending your knees to lower into a squat, keeping the ball in place—the thighs should be parallel to the ground or slightly above.
- 3
Press through your heels to rise back up to the starting position, keeping your core tight throughout the movement.
Tips for Success
These tips will help you perform Swiss Ball Body-weight Wall Squat safely and effectively while maintaining proper form.
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Keep your knees aligned with your toes as you squat to avoid strain on your joints.
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Engage your core and avoid arching your back to maintain stability and proper form.
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Don't let your knees go past your toes during the squat to reduce the risk of injury.
Secondary Muscles
While Swiss Ball Body-weight Wall Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Swiss Ball Body-weight Wall Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Swiss Ball Body-weight Wall Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
