Wall Ball Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Medicine Ball
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Soleus, Deltoid Lateral, Gluteus Maximus, Serratus Anterior, Adductor Magnus, Deltoid Anterior
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Medicine Ball Wall Toss
Visualised Target Muscle Groups
Front
Back
How to: Wall Ball
- Stand a few feet away from a wall holding the medicine ball at chest level.
- Lower into a squat while keeping your back straight.
- Explosively push through your heels to stand up and throw the ball against the wall.
- Catch the ball on the rebound and repeat the movement.
Common Mistakes
- Not engaging the core properly.
- Using too heavy a ball.
- Letting the ball drop too low before throwing it.
Modifications
- Use a lighter medicine ball or perform without one.
- Modify the depth of your squat to accommodate comfort levels.
Tips
- Maintain a strong core while performing the wall ball.
- Ensure your feet are shoulder-width apart for better balance.
- Focus on a smooth movement rather than rushing through reps.
Wall Ball Alternatives
Tags
aerobic
thighs
medicine ball
core
strength
endurance
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