Stability Ball Wall Squat

Muscles worked by the Stability Ball Wall Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Stability Ball

Also called: swiss ball, exercise ball, yoga ball, physio ball, gym ball, balance ball.

How to do the Stability Ball Wall Squat

1. Place a stability ball between your lower back and a wall.
2. Step the feet forward about a foot, slightly wider than shoulder-width.
3. Squat down, letting the ball roll up the back as you descend.
4. Stop when thighs are parallel to the floor.
5. Drive through the heels to stand back up.

Form tips

• Keep the weight in the heels and mid-foot.
• Do not let the knees travel past the toes.
• The ball should roll smoothly — do not lean off it.

At a glance

Stability Ball Wall Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Pistol Squat
• Dumbbell Split Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "stability-ball-wall-squat",
  "name_en": "Stability Ball Wall Squat",
  "name_de": "Wandkniebeuge mit Gymnastikball",
  "name_es": "Sentadilla en Pared con Pelota",
  "description_en": "A bodyweight squat with a stability ball pinned between the lower back and a wall, keeping the spine guided.",
  "description_de": "Eine Körpergewichts-Kniebeuge mit einem Gymnastikball zwischen unterem Rücken und Wand, der die Wirbelsäule führt.",
  "description_es": "Una sentadilla con peso corporal apoyando una pelota suiza entre la zona lumbar y la pared, que guía la columna.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "stability_ball",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Place a stability ball between your lower back and a wall.",
    "Step the feet forward about a foot, slightly wider than shoulder-width.",
    "Squat down, letting the ball roll up the back as you descend.",
    "Stop when thighs are parallel to the floor.",
    "Drive through the heels to stand back up."
  ],
  "instructions_de": [
    "Klemme einen Gymnastikball zwischen unteren Rücken und Wand.",
    "Setze die Füße ca. 30 cm nach vorn, etwas weiter als schulterbreit.",
    "Senke dich ab, der Ball rollt am Rücken hoch.",
    "Halte an, wenn die Oberschenkel parallel zum Boden sind.",
    "Drücke über die Fersen wieder hoch."
  ],
  "instructions_es": [
    "Coloca una pelota suiza entre tu zona lumbar y una pared.",
    "Adelanta los pies unos 30 cm, un poco más anchos que los hombros.",
    "Baja en sentadilla mientras la pelota rueda por la espalda.",
    "Detente cuando los muslos queden paralelos al suelo.",
    "Empuja con los talones para volver a subir."
  ],
  "tips_en": [
    "Keep the weight in the heels and mid-foot.",
    "Do not let the knees travel past the toes.",
    "The ball should roll smoothly — do not lean off it."
  ],
  "tips_de": [
    "Belaste Fersen und Mittelfuß.",
    "Lasse die Knie nicht über die Zehen wandern.",
    "Der Ball soll gleichmäßig rollen — lehne dich nicht von ihm weg."
  ],
  "tips_es": [
    "Carga el peso en talones y medio del pie.",
    "No dejes que las rodillas pasen las puntas de los pies.",
    "La pelota debe rodar suavemente — no te separes de ella."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/stability-ball-wall-squat-start.webp",
      "peak": "images/flat/stability-ball-wall-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "stability-ball-wall-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.