Wall Ball
A medicine ball is held at the chest through a full squat and then thrown to a target on a wall, caught and flowed into the next rep. It trains leg drive, shoulders and conditioning.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
Secondary muscles
- Triceps
- Hamstrings
- Adductors
- Abs (Rectus Abdominis)
- Cardiovascular System
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand an arm's length from a wall with feet shoulder-width, holding a soft medicine ball at the chest with elbows under the ball.
Squat down to full depth, keeping the chest up and the ball at the chest.
Drive up explosively and use the momentum to throw the ball up to the target.
Catch the ball as it comes down with arms above the head.
Absorb the catch and flow directly into the next squat.
Breathing: Inhale on the descent and exhale as you throw the ball.
Coaching tips
Full squat
Legs throw the ball
Catch and descend
Common mistakes
Squatting too shallow
Throwing with the arms only
Standing too far from the wall
Letting the heels rise in the squat
Safety notes
Use a soft medicine ball designed for wall throws.
Keep your eyes on the ball to catch it safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.