Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Dumbbells
Beginner
Squat
Glutes, Calves
The dumbbell wall squat builds quad strength while teaching proper squat form. The wall support helps beginners nail the movement pattern.
1. Stand with your back against a wall, feet shoulder-width apart, about 12 inches from the wall 2. Hold a dumbbell at chest level with both hands, elbows tucked in close to your body 3. Slide down the wall by bending your knees and hips, keeping your back flat against the wall throughout the dumbbell wall squat movement 4. Lower until your thighs are parallel to the floor, making sure your knees track over your toes 5. Push through your heels to slide back up the wall to starting position, completing your dumbbell wall squat
• Keep your core tight and back pressed against the wall throughout the entire dumbbell wall squat movement • Don't let your knees cave inward - they should track in line with your toes during each rep • Hold the dumbbell close to your chest to maintain balance and control • Keep your weight on your heels, not your toes, for better quad activation
• Letting your back round or arch away from the wall during the dumbbell wall squat, which reduces support and proper form • Placing feet too close to the wall, which forces your knees too far forward and puts stress on the joints • Not going low enough in the dumbbell wall squat - you need to hit parallel for full quad engagement
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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