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Wall Sit with Ball Squeeze

Quadriceps Tier C for Quadriceps Medicine Ball Compound Static
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3sets
45stime
60srest
~3.7kcal/min

How to do it

Muscles worked

Secondary
AdductorsGlutes

Secondary muscles help but are not the main target

See the full tier list · Quadriceps

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFront thighs

Front thighs and glutes; the deeper you go, the more the glutes stretch at the bottom.

Key cue (the coach says it during the set)“Knees follow the toes, chest up, push the floor away.”

Tempo · Down 3 s · pause 1 · up 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Lower backLeaning too far forward or rounding at the bottom. Brace before descending, keep the chest up, go only as deep as your back stays neutral.
  • Feel it in KneesKnees caving in or heels lifting. Push the knees out over the toes, keep weight mid-foot, control the descent.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Squeeze a ball between your knees for the whole hold to fire your inner thighs.
  • Hold the position completely still and keep breathing steadily.
  • Start higher, with less knee bend, if 90° is too hard, and work down over time.
  • Keep your weight in your heels and your knees in line with your toes.

Common mistakes

  • Standing too close to the wall so the knees drift past the toes.
  • Resting your hands on your thighs to take the load off.

Breathing

Breathe slowly and steadily throughout the hold — never hold your breath.

Equipment needed

Medicine Ball
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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