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Wall Ball

Wall Ball

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower Body
Lower Body
Muscle Activation
Front Deltoid · Glute · Quadricep · Thighs
70%
Shoulders
30%
Equipment
Medicine Ball Wall
Setup / Starting Position
  • Stand facing a wall with a medicine ball held at chest level.
  • Keep your feet shoulder-width apart.
Exercise Position
  • Bend your knees and lower your body into a squat position.
  • Keep your chest up and your back straight.
Form & Performance
  • Explosively extend your legs and hips to jump up, simultaneously throwing the ball up towards the wall.
  • Catch the ball as it rebounds off the wall.