Balls Slam on Wall Squat
The balls slam on wall squat is a dynamic compound exercise that combines a squat with an explosive wall throw, targeting the quadriceps while also engaging the shoulders and core. It builds lower body strength and upper body power simultaneously.
How to do it
- Stand facing a sturdy wall, holding a medicine ball at chest height.
- Lower into a squat position, keeping your back straight and chest up.
- As you rise from the squat, explosively throw the ball against the wall.
- Catch the ball as it rebounds and immediately lower back into the squat.
- Repeat for the desired number of repetitions.
Form cues
- Hold the medicine ball firmly at chest height before you start.
- Keep your chest proud and your back neutral as you lower into the squat.
- Drive through your whole foot to stand up quickly.
- Release the ball into the wall as your hips and knees fully extend.
- Catch the rebound smoothly to absorb the force into your legs.
Breathing: Inhale as you lower into your squat, and exhale forcefully as you rise and throw the ball against the wall.
Common mistakes
- Rounding your lower back during the squat, which places unnecessary stress on your spine.
- Using only your arms to throw the ball rather than driving power from your legs and hips.
- Catching the ball with stiff arms, which can jar your shoulders and elbows.
- Standing too close to the wall, leaving no room to comfortably catch and absorb the rebound.
Muscles worked
Primary: quads. Secondary: glutes, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort when throwing or catching, use a lighter ball or choose a gentler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What weight of medicine ball should I use?
Start with a light medicine ball that allows you to maintain smooth form and catch the rebound comfortably without straining your shoulders.
How can I protect my lower back during this movement?
Focus on keeping your chest up, bracing your core gently as you descend, and not squatting deeper than your flexibility allows.
Can I do this exercise against any wall?
Ensure you use a sturdy, solid wall designed to handle repeated impacts, such as an exterior concrete or reinforced gym wall.