A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings while helping improve balance, core engagement, and foundational lower body strength.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Wall Ball
Muscles
Primary
Quadriceps
Correct Form
1. Stand with your feet hip-width apart, and hold a ball at a hip height with your arms straight. 2. Engage your core, keep your chest up, and push your hips back, lowering into a squat. 3. Lower until your thighs are parallel to the ground, keeping the ball between your legs. 4. Drive through your heels to stand back up, extending your hips at the top.
Common Mistakes
Don’t allow your back to round; keep your chest lifted and spine neutral.
Pro Tips
1. Keep the knees aligned with your toes throughout the squat. 2. Keep your gaze forward to help maintain balance and proper spinal alignment.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings, helping build foundational strength, improve joint stability, and enhance overall functional movement for daily activities.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings, helping build foundational strength, improve joint stability, and enhance overall functional movement for daily activities.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while improving balance, unilateral strength, and overall lower body stability.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while improving balance, unilateral strength, and overall lower body stability.
A beginner-friendly lower body strength exercise that targets the quadriceps, glutes, and hamstrings while helping build foundational leg strength, improve hip and knee stability, and support better overall posture and movement mechanics.
A beginner-friendly lower body strength exercise that targets the quadriceps, glutes, and hamstrings while helping build foundational leg strength, improve hip and knee stability, and support better overall posture and movement mechanics.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings while building foundational strength, enhancing joint stability, and supporting better performance in daily activities and other leg-focused movements.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings while building foundational strength, enhancing joint stability, and supporting better performance in daily activities and other leg-focused movements.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while helping build foundational strength, enhance joint stability, and support better performance in daily movements and compound lifts.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while helping build foundational strength, enhance joint stability, and support better performance in daily movements and compound lifts.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings, helping build foundational strength, improve balance and stability, and support better overall squat mechanics.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings, helping build foundational strength, improve balance and stability, and support better overall squat mechanics.
A beginner-level lower body move that targets the glutes, quadriceps, and hamstrings while improving balance, joint stability, and foundational strength for everyday activities and more advanced leg exercises.
A beginner-level lower body move that targets the glutes, quadriceps, and hamstrings while improving balance, joint stability, and foundational strength for everyday activities and more advanced leg exercises.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings while improving unilateral strength, balance, and joint stability for better overall lower body function.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings while improving unilateral strength, balance, and joint stability for better overall lower body function.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while helping build unilateral leg strength, improve balance, and enhance joint stability.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while helping build unilateral leg strength, improve balance, and enhance joint stability.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while helping improve balance, unilateral leg strength, and overall lower body stability.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while helping improve balance, unilateral leg strength, and overall lower body stability.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while helping build foundational strength, improve balance, and enhance functional lower body stability for everyday movements.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while helping build foundational strength, improve balance, and enhance functional lower body stability for everyday movements.
A beginner-level lower body exercise that mainly targets the quadriceps, glutes, and hamstrings while helping improve balance, unilateral strength, and overall lower body stability.
A beginner-level lower body exercise that mainly targets the quadriceps, glutes, and hamstrings while helping improve balance, unilateral strength, and overall lower body stability.
An intermediate lower body exercise that emphasizes the quadriceps, glutes, and hamstrings while helping to build unilateral strength, improve balance, and enhance overall lower body stability.
An intermediate lower body exercise that emphasizes the quadriceps, glutes, and hamstrings while helping to build unilateral strength, improve balance, and enhance overall lower body stability.
An intermediate lower body exercise that emphasizes the quadriceps, glutes, and core, helping build strength, improve posture, and enhance balance and overall lower body stability.
An intermediate lower body exercise that emphasizes the quadriceps, glutes, and core, helping build strength, improve posture, and enhance balance and overall lower body stability.
An intermediate-level lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while also engaging the core to build strength, improve posture, and enhance overall lower body power and stability.
An intermediate-level lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while also engaging the core to build strength, improve posture, and enhance overall lower body power and stability.
An intermediate-level lower body exercise that primarily targets the glutes, hamstrings, and quadriceps while promoting safer lifting mechanics, building overall strength, and enhancing power and stability through the hips and legs.
An intermediate-level lower body exercise that primarily targets the glutes, hamstrings, and quadriceps while promoting safer lifting mechanics, building overall strength, and enhancing power and stability through the hips and legs.
A beginner-friendly lower body exercise that primarily targets the quadriceps to help build knee extension strength, improve muscle definition, and support overall lower body stability and control.
A beginner-friendly lower body exercise that primarily targets the quadriceps to help build knee extension strength, improve muscle definition, and support overall lower body stability and control.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings while enhancing core stability, building foundational leg strength, and promoting better squat depth and balance.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings while enhancing core stability, building foundational leg strength, and promoting better squat depth and balance.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings, helping build unilateral leg strength, improve muscle balance, and enhance joint stability.
A beginner-level lower body exercise that targets the quadriceps, glutes, and hamstrings, helping build unilateral leg strength, improve muscle balance, and enhance joint stability.
A beginner-friendly lower body exercise that primarily targets the outer thighs and glute muscles, helping to build hip strength, improve lateral stability, and enhance overall lower body alignment.
A beginner-friendly lower body exercise that primarily targets the outer thighs and glute muscles, helping to build hip strength, improve lateral stability, and enhance overall lower body alignment.
A beginner-level lower body movement that emphasizes the quadriceps, glutes, and hamstrings while offering guided support to build foundational strength, enhance balance, and improve squat confidence.
A beginner-level lower body movement that emphasizes the quadriceps, glutes, and hamstrings while offering guided support to build foundational strength, enhance balance, and improve squat confidence.
An intermediate lower body exercise that emphasizes the quadriceps, glutes, and hamstrings while increasing time under tension to build strength, improve muscular endurance, and enhance squat control.
An intermediate lower body exercise that emphasizes the quadriceps, glutes, and hamstrings while increasing time under tension to build strength, improve muscular endurance, and enhance squat control.
An intermediate-level lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while building single-leg strength, enhancing balance and coordination, and improving overall lower body stability and control.
An intermediate-level lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while building single-leg strength, enhancing balance and coordination, and improving overall lower body stability and control.
A beginner-friendly lower body movement that targets the glutes, quadriceps, and inner thighs while improving hip mobility, lateral stability, and overall lower body strength.
A beginner-friendly lower body movement that targets the glutes, quadriceps, and inner thighs while improving hip mobility, lateral stability, and overall lower body strength.
An intermediate lower body exercise that targets the glutes, quadriceps, and inner thighs while improving single-leg strength, hip mobility, and lateral stability.
An intermediate lower body exercise that targets the glutes, quadriceps, and inner thighs while improving single-leg strength, hip mobility, and lateral stability.
A beginner-level lower body move that targets the glutes, quadriceps, and hamstrings while boosting hip stability, enhancing knee alignment, and building foundational strength for safer, more effective squatting patterns.
A beginner-level lower body move that targets the glutes, quadriceps, and hamstrings while boosting hip stability, enhancing knee alignment, and building foundational strength for safer, more effective squatting patterns.
A beginner-friendly lower body exercise that primarily targets the glutes, hip abductors, and quadriceps while helping to build lateral strength, improve hip stability, and enhance overall lower body control.
A beginner-friendly lower body exercise that primarily targets the glutes, hip abductors, and quadriceps while helping to build lateral strength, improve hip stability, and enhance overall lower body control.
A beginner-level lower body move that targets the glutes, quads, and hip abductors, helping build strength, improve knee stability, and increase muscular endurance.
A beginner-level lower body move that targets the glutes, quads, and hip abductors, helping build strength, improve knee stability, and increase muscular endurance.
An intermediate-level lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while also engaging core stabilizers to build unilateral strength, enhance balance, and improve overall lower body control.
An intermediate-level lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while also engaging core stabilizers to build unilateral strength, enhance balance, and improve overall lower body control.
An advanced lower body exercise that primarily targets the quadriceps, glutes, hamstrings, and core while improving balance, shoulder stability, and overall functional strength.
An advanced lower body exercise that primarily targets the quadriceps, glutes, hamstrings, and core while improving balance, shoulder stability, and overall functional strength.
An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core while improving mobility, balance, shoulder stability, and overall squat strength.
An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core while improving mobility, balance, shoulder stability, and overall squat strength.
An intermediate lower body exercise that targets the quadriceps, glutes, and hamstrings while promoting controlled strength development, improved squat depth, and enhanced core stability.
An intermediate lower body exercise that targets the quadriceps, glutes, and hamstrings while promoting controlled strength development, improved squat depth, and enhanced core stability.
A beginner-friendly lower body movement that emphasizes the quadriceps, glutes, and hamstrings while building foundational leg strength, core stability, and improved squat mechanics.
A beginner-friendly lower body movement that emphasizes the quadriceps, glutes, and hamstrings while building foundational leg strength, core stability, and improved squat mechanics.
A beginner-friendly lower body exercise that emphasizes the quadriceps while also engaging the glutes and hamstrings, helping to build balanced leg strength, improve knee stability, and enhance overall lower body control.
A beginner-friendly lower body exercise that emphasizes the quadriceps while also engaging the glutes and hamstrings, helping to build balanced leg strength, improve knee stability, and enhance overall lower body control.
A beginner-friendly lower body movement that emphasizes the quadriceps, glutes, and hamstrings while offering extra stability to build unilateral leg strength, improve balance, and enhance overall lower body control.
A beginner-friendly lower body movement that emphasizes the quadriceps, glutes, and hamstrings while offering extra stability to build unilateral leg strength, improve balance, and enhance overall lower body control.
A beginner-level lower body exercise that emphasizes the quadriceps, glutes, and hamstrings while promoting unilateral strength, balance, and stability for improved functional leg power.
A beginner-level lower body exercise that emphasizes the quadriceps, glutes, and hamstrings while promoting unilateral strength, balance, and stability for improved functional leg power.
A beginner-friendly lower body exercise that primarily targets the inner thighs (adductors) while helping to build hip stability, improve leg alignment, and support overall lower body strength and control.
A beginner-friendly lower body exercise that primarily targets the inner thighs (adductors) while helping to build hip stability, improve leg alignment, and support overall lower body strength and control.
A beginner-level lower body movement that targets the quadriceps, glutes, and hamstrings while helping build unilateral leg strength, improve stability, and enhance overall balance and coordination.
A beginner-level lower body movement that targets the quadriceps, glutes, and hamstrings while helping build unilateral leg strength, improve stability, and enhance overall balance and coordination.
A beginner-friendly lower body exercise that primarily targets the outer glutes and hip abductors, helping to build hip strength, improve lateral stability, and enhance overall lower body balance and control.
A beginner-friendly lower body exercise that primarily targets the outer glutes and hip abductors, helping to build hip strength, improve lateral stability, and enhance overall lower body balance and control.
An intermediate lower body exercise that emphasizes the quadriceps while also engaging the glutes and hamstrings, helping to build strength, improve squat mechanics, and enhance overall lower body stability and control.
An intermediate lower body exercise that emphasizes the quadriceps while also engaging the glutes and hamstrings, helping to build strength, improve squat mechanics, and enhance overall lower body stability and control.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while promoting hip mobility, improving squat depth, and building balanced lower body strength with added machine support.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while promoting hip mobility, improving squat depth, and building balanced lower body strength with added machine support.
A beginner-level lower body exercise that targets the glutes, quadriceps, and inner thighs while helping build strength, improve hip mobility, and enhance overall balance and stability.
A beginner-level lower body exercise that targets the glutes, quadriceps, and inner thighs while helping build strength, improve hip mobility, and enhance overall balance and stability.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and inner thighs while improving hip mobility, building isometric strength, and enhancing lower body endurance and stability.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and inner thighs while improving hip mobility, building isometric strength, and enhancing lower body endurance and stability.
An intermediate-level lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while challenging balance to build unilateral strength, improve stability, and enhance overall lower body control.
An intermediate-level lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while challenging balance to build unilateral strength, improve stability, and enhance overall lower body control.
A beginner-friendly lower body exercise that primarily strengthens the quadriceps, glutes, and hamstrings while improving balance, core stability, and functional movement for everyday transitions from the floor to standing.
A beginner-friendly lower body exercise that primarily strengthens the quadriceps, glutes, and hamstrings while improving balance, core stability, and functional movement for everyday transitions from the floor to standing.
A beginner-friendly lower body move that focuses on the quadriceps, glutes, and hamstrings while improving squat stability, encouraging better posture, and helping build foundational strength and mobility.
A beginner-friendly lower body move that focuses on the quadriceps, glutes, and hamstrings while improving squat stability, encouraging better posture, and helping build foundational strength and mobility.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while boosting lower body power, improving stability, and enhancing overall strength and coordination.
A beginner-friendly lower body exercise that targets the quadriceps, glutes, and hamstrings while boosting lower body power, improving stability, and enhancing overall strength and coordination.
An intermediate-level lower body exercise that emphasizes the glutes, quadriceps, and hamstrings while improving hip stability, core strength, and overall squat control under load.
An intermediate-level lower body exercise that emphasizes the glutes, quadriceps, and hamstrings while improving hip stability, core strength, and overall squat control under load.
An intermediate core-focused exercise that primarily targets the abdominals and hip flexors while building midline stability, improving lower-body control, and enhancing overall core strength and endurance.
An intermediate core-focused exercise that primarily targets the abdominals and hip flexors while building midline stability, improving lower-body control, and enhancing overall core strength and endurance.
An intermediate lower body exercise that primarily targets the quadriceps while helping to correct strength imbalances between legs, build isolated knee extension strength, and enhance overall lower body stability and control.
An intermediate lower body exercise that primarily targets the quadriceps while helping to correct strength imbalances between legs, build isolated knee extension strength, and enhance overall lower body stability and control.
A beginner-friendly lower body exercise that primarily targets the inner thighs (hip adductors), helping build strength, improve hip stability, and enhance overall lower body control and balance.
A beginner-friendly lower body exercise that primarily targets the inner thighs (hip adductors), helping build strength, improve hip stability, and enhance overall lower body control and balance.
Wall Ball
