SHIFT Fit
Wall squat with ball
Wall squat with ball: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Place ball between back and wall.
- Bend knees as ball rolls down wall. Keep feet forward and knees aligned. Push through your feet to stand back up as the ball rolls up the wall.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep feet forward and knees aligned. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- wall
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | wall, full gym |
| beginner | 2 sets × 8 reps; 75s rest between sets. | wall, full gym |
| beginner | 3 sets × 8 reps; 90s rest between sets. | wall, full gym |
| beginner | 2 sets × 12 reps; 90s rest between sets. | wall, full gym |
| beginner | 2 sets × 6 reps; 90s rest between sets. | wall, full gym |
| beginner | 1 set × 8 reps. | wall, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Heels lifting; knees collapsing inward; dropping onto the seat or forcing extra depth. Exercise check: Keep feet forward and knees aligned.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.