Wall Ball Squat and Press
Muscle Groups: Quads, Shoulders, Glutes
Wall Ball Squat and Press focuses on Quads, Shoulders, Glutes, with Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Wall Ball Squat and Press with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold a medicine ball at chest height with both hands.
- 2
Lower into a squat, keeping your weight on your heels and your chest up; aim to get your thighs parallel to the ground.
- 3
As you rise from the squat, press the medicine ball overhead using your shoulders and triceps, fully extending your arms.
- 4
Lower the ball back to chest height as you prepare for the next repetition.
Tips for Success
These tips will help you perform Wall Ball Squat and Press safely and effectively while maintaining proper form.
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Keep your core engaged to maintain balance and protect your back.
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Avoid letting your knees cave inward as you squat; they should align with your toes.
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Use a weight that allows you to maintain proper form throughout the exercise.
Secondary Muscles
While Wall Ball Squat and Press primarily targets Quads, Shoulders, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Triceps, 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 Wall Ball Squat and Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Wall Ball Squat and Press, 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.
