Weighted Stability Ball Wall Squat
The ball wall squat holding a weight plate at the chest; the ball rolls down the wall with the back, and the plate adds load up front.
How to do it
Setup
A stability ball pinned between the back and the wall, feet a step ahead, a plate held flat against the chest.
Steps
- Roll the ball down the wall until the thighs are parallel.
- Keep the plate pressed to the chest and the elbows in.
- Drive through the heels and roll back up.
Common mistakes
Ball rolling off to one side: keep it centered on the spine. Plate drifting away from the chest: it pulls the torso forward; keep it tight. Knees caving on the drive: push them out over the toes.
Breathing
Inhale down, exhale up.
