FULL BODY · NONE
How to do the wall ball
The wall ball trains your full body. Here is how to do it with good form.
Step by step
- Grab a medium-sized medicine ball and stand in front of a wall.
- Lift the ball in front of your chest and keep your elbows bent.
- Have your feet in a comfortable stance for squats, with your toes pointing slightly out.
- Engage your abs and take a breath.
- Descend into a squat, keeping your heels in contact with the floor.
- Move down until your thighs are parallel to the floor, and press through your heels to move up.
- As your legs straighten, throw the ball up and against the wall and exhale.
- Immediately grab the ball, take another breath, and descend into another squat.
Muscles worked
| Primary | Full Body |
|---|---|
| Equipment | None |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the wall ball
- Athletic Performance5 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your full body
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