Weighted Swiss Ball Wall Squat
Muscle Groups: Quads, Glutes
Weighted Swiss Ball Wall Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Wall Squat with proper form and technique.
- 1
Stand with your back against a wall, feet shoulder-width apart and slightly in front of you, holding a weighted Swiss ball between your back and the wall.
- 2
Lower your body into a squat by bending your knees, keeping your chest up and back straight; the ball should roll down the wall as you descend.
- 3
Hold the squat position for a moment, ensuring your knees do not go past your toes, then push through your heels to return to standing.
Tips for Success
These tips will help you perform Weighted Swiss Ball Wall Squat safely and effectively while maintaining proper form.
-
Keep your core engaged throughout the movement to support your lower back.
-
Make sure your feet are flat on the ground and your knees are aligned with your toes to avoid strain.
-
Lower yourself slowly to maintain control and prevent injury.
Secondary Muscles
While Weighted Swiss Ball 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 Weighted Swiss Ball Wall Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Swiss Ball 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.
