How to Do a Wall Squat with an Exercise Ball

Learn how to do a wall squat in this Howcast video about physical therapy exercises for the knees.

Hi. My name is Eric Sampson, and I want to talk a few minutes about how to do a wall squat using an exercise ball. It’s a great exercise to use as an intermediate step, transitioning to a traditional squat in free space. Using the ball or the using the wall will provide a little bit of support. So it takes some of the balance components out of the exercise, so one can concentrate only on the strengthening component and not stress over falling and losing your balance. The technique is really kind of the same, and therefore the muscles that you’re using are the same. And that’s why it’s a great exercise. The transition from this to free space is very easy.

With the exercise, you’re trying to follow all the same principles as a regular squat. Your feet are going to be shoulders width apart, and you’re going to angle your hips and your buttocks sort of on an angle, back underneath the ball. This will allow the toes to stay in front of the knees as you’re bending.

Go ahead and do one for me. Exactly. And come on back up. All right. She’s targeting her quads and her glutes, and secondarily she’s targeting her hamstrings and her calf. But ultimately, it’s a great intermediate exercise to do before the regular squats.

Okay. Do one more. Good. The hips and the buttock follow the path of the ball, kind of rolling around under the ball, and that sort of follows all the regular principles of a traditional squat. It’s a strengthening exercise, so two to three sets of ten is recommended, maybe on alternating days for the rest of the week. You can progress it by either holding it longer down here, or you can certainly progress it by holding on to some hand weights.

Again, a great intermediate exercise. The next transition should be to go to a traditional squat in free space. There’s your wall squat.