Quads
Wall Ball
The Wall Ball is a strength exercise with a medicine ball for your quads. Share of the load in the Zulta muscle model: gluteus maximus 16%, front delts 14% and quads (vastus lateralis) 14%.
How to do it
- Stand facing a wall about an arm's length away, holding a medicine ball at the chest.
- Place the feet shoulder-width, hands under the sides of the ball, elbows under the ball.
- Squat down until the hips are below the knees, chest up.
- Drive up and throw the ball to the target on the wall as the hips extend.
- Catch the ball at chest height and absorb it straight into the next squat.
Tips
- Use the legs to throw, the arms only guide the ball upward.
- Keep the eyes on the target the whole time.
- Catch the ball high and ride it down so the reps flow.
Common mistakes
- Standing too far from the wall so the ball comes back out in front.
- Cutting the squat depth when tired.
- Throwing with the arms after the legs have finished.
Muscles worked by the Wall Ball
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A front squat that flows into an overhead press: quads and glutes drive up, the momentum carries into the front delts and triceps.
Wall Ball alternatives
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Wall Ball work?
Mainly the gluteus maximus, front delts, quads (vastus lateralis) and quads (vastus medialis). The side delts, triceps (lateral head), quads (rectus femoris) and triceps (long head) assist.
Is the Wall Ball good for beginners?
Yes. The Wall Ball is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Wall Ball?
For example the Squat and Press, Thruster and Dumbbell Squat to Press. They train mostly the same muscles, some with different equipment.
How do you make the Wall Ball harder?
Add weight or reps, or move on to the Squat and Press and Thruster.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.