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Wall Ball Squat

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Wall Ball Squat - Exercise Guide

Step 1

Hold a medicine ball directly over your chest.

Step 2

Stand up straight facing a wall with your feet shoulder width away from each other. You should be 3-5 feet away from the wall. This is your starting position.

Step 3

Pull your shoulder blades to the back and lift your chest. Keep your back straight and head facing forward. This is your starting position.

Step 4

Squat down by bending your hips and knees at the same time. Continue to descend until your upper legs are at or just below parallel to the floor. Inhale as you do this.

Step 5

Pause for a moment then extend your hips and knees. Push your heels to the floor to generate momentum.

Step 6

As you ascend, fully extend your arms overhead to throw the ball up as high as you can.

Step 7

Catch the ball and immediately return to your starting position.

Step 8

Repeat until the recommended amount of repetitions is achieved.


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