Wall Ball

quads, glutes, shouldersMedicine Ball

Wall balls combine a deep squat with an explosive medicine ball throw against a wall. This power move targets your quads, glutes, and shoulders while driving overall endurance.

How to do it

1Stand an arm's length away facing the wall, holding the medicine ball at chest height.

2Drop into a deep squat, keeping your back flat and weight across your whole foot.

3Drive up hard through your legs, transferring momentum through your core and into your arms.

4Throw the ball high against the wall at full body extension.

5Catch the ball at chest height on the rebound and sink straight into your next squat.

Common mistakes

Letting your knees cave in during the squat — places unnecessary strain on your joints.

Rounding your back at the bottom of the squat — puts excess pressure on your lower back.

Catching the ball with straight arms — eliminates shock absorption and stresses your shoulder joints.

Breathing

Inhale as you squat down, and exhale forcefully as you drive up and throw the ball.

Make it harder or easier

To make it easier, use a lighter medicine ball or throw to a lower target.

To make it harder, use a heavier ball and increase your squat depth.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.