Wall Balls

Beginner Level of Difficulty

The wall ball is a great full body exercise that combines the front squat and push press and is suitable for all fitness levels.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

wall balls - step 1

Step 1

Start in a squatting position while holding the medicine ball in both hands.

wall balls - step 2

Step 2

Drive through your heels and use the momentum of the ascent of the squat to propel the ball up top a 10' mark.

wall balls - step 3

Step 3

Catch the ball as you start your descent into the squat. Keep your back straight and the ball at chest level.