How to do a Wall Ball
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Wall Ball
Workouts with Wall Ball
Instructions for Proper Form
Wall Ball is an explosive variation of squats, more specifically front squats. Like other front squats, this exercise primarily targets your quadriceps. Unlike other squat variations, this exercise requires a more explosive movement in order to propel the ball into the air.
- Stand upright with your feet shoulder-width apart slightly angled out while holding a medicine ball in front of your chest 3-5’ from a wall.
- Keep your weight evenly distributed through your feet as you begin to descend by slightly reaching your hips back.
- Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to keep your spine neutral.
- Continue to descend to a deep enough depth that allows your spine to remain neutral before explosively extending your legs and extending your arms overhead to toss the ball 10-12’ above the ground.
- As the ball falls, flex your elbows to bring the ball back to your chest before descending back into a squat.
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Weak Hip Hinge
The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.
Weight & 1 Rep Max Calculator
Average Wall Ball standards by male, female, weight, age and height
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Alternative Exercises to Wall Ball
1. Leg Extension
99.4 mSCORESWAPPED 256 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
2. Dumbbell Squat
94.1 mSCORESWAPPED 215 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Air Squats
92.1 mSCORESWAPPED 186 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
4. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 178 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
5. Dumbbell Lunge
97.6 mSCORESWAPPED 151 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
6. Dumbbell Sumo Squat
81 mSCORESWAPPED 136 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
7. Dumbbell Thruster
62.6 mSCORESWAPPED 131 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
8. Burpee
84.7 mSCORESWAPPED 122 TIMESBurpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.
- Intermediate
- Quads
9. Lunge
90.8 mSCORESWAPPED 115 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads
10. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 110 TIMESDual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.
- Intermediate
- Quads
- Kettlebells