FULL BODY · CARDIO
Wall Ball
A conditioning movement combining a squat with an overhead medicine-ball throw.
Primary musclesQuads, Glutes, Shoulders
Secondary musclesCore, Triceps
EquipmentMedicine ball, Wall
DifficultyBeginner · Squat to Throw
How to perform
- Hold the ball at chest height and squat.
- Drive upward through the legs and throw the ball toward a target.
- Catch safely and descend into the next squat.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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