Swiss ball wall squats

Swiss Ball Wall Squat is a beginner squat exercise that targets the quads, hamstrings, butt, and hips. If you want to take advantage of the leaping benefits of squats but never squatted before? Start with this Stability Ball Wall Squat.

Wall sit is a great squat exercise for anyone learning the squatting techniques. 

Wall Sit Variations

There are two ways to perform a wall squat.

  1. Wall Squat (Static exercise: Hold the squat position for a duration of period)
  2. Exercise Ball Wall Squat (Dynamic exercise: Slide up and down to a squat position repeatedly) 

Both serve the purpose of learning the squatting technique and are beginner friendly. The fundamental difference between the two is Wall Squat is a static exercise and Swiss Ball Wall Squat is a dynamic exercise. 

Wall Squat is a squat hold where you hold the squatting position against the wall for a duration of time, whereas Exercise Ball Wall Squat utilizes the rolling effect of a ball to slide up and down for a number of times.

The reason Wall Squat is performed most often as a static exercise is that sliding movements are hard to perform without an object that helps you with the sliding. Use of an exercise ball aids with just that. It allows you to perform the up and down motion by borrowing the rolling effect of a ball. 

Use of an exercise ball can help improve your core strength, balance and flexibility. 

Another benefit of having the ball against the wall is that your core has to work to keep the ball between you and the wall which requires your abs to engages endlessly. Great for building core strength and toning your midsection.

How to Do Swiss-Ball Wall Squats

Start: Hold a Swiss-ball behind you and stand so that the ball is pinned between your back and the wall.

  1. Place your feet about 2 feet in front of your body.
  2. Keeping your back in contact with the ball, lower your body until your upper thighs are at least parallel to the floor. Lift your arms straight out in front of your chest. 

Exercise Table

Reps Sets Level Location
12-15 2-3 Easy Gym or Home


  • Don’t round your lower back.
  • Keep your dumbbells close to the body.


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