Wall Sit with Medicine Ball Press

Quads, ShouldersMedicine Ball

A static-dynamic hybrid that couples an isometric wall sit with an overhead ball press. It burns out your quads and shoulders while boosting overall stamina.

How to do it

1Back up against a wall and sit down until your thighs are parallel to the floor, holding the med ball at your chest.

2Keep your feet flat under your knees and press your lower back firmly into the wall.

3Exhale and press the med ball straight overhead without letting your back peel off the wall.

4Inhale and lower the ball back to your chest under control.

5Repeat for reps while keeping your legs locked in that isometric sit.

Common mistakes

Letting your lower back or shoulder blades come off the wall during the press.

Letting your knees cave inward, straining the knee joints.

Sitting too high with knees bent far past 90 degrees, taking tension off the quads.

Breathing

Exhale as you press the ball overhead, and inhale as you lower it back to your chest.

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.