Wall Ball Squat (Medicine Ball)

A squat variation performed while holding or throwing a medicine ball against a wall, combining lower body and upper body work.

Instructions

1. Stand facing a wall at about arm’s distance, feet shoulder-width apart, holding a medicine ball at chest height.
2. Lower into a squat by bending at your hips and knees.
3. As you rise from the squat, press the medicine ball against the wall or throw it.
4. Catch the ball as it rebounds from the wall.
5. Immediately lower into the next squat with the ball at chest height.
6. Repeat in a continuous, flowing manner.

Tips

• Use a wall with enough space for safe ball rebounds.
• Synchronize the squat with the press/throw movement.
• Keep the medicine ball controlled; avoid excessive force into the wall.
• Use moderate medicine ball weight to maintain proper squat form.
• This combination exercise develops leg strength and upper body engagement.