Wall Squat with Ball and Dumbbells

The wall squat with ball is a squat performed with a stability ball pinned between your lower back and a wall, a dumbbell in each hand, and the feet set slightly ahead of the hips. The ball rolls as you descend, so the back stays supported through the whole range while the quads take the load. Who is it for? Lifters who want to train the legs hard without balancing a bar across the shoulders, and anyone rebuilding leg strength after a layoff. Because the wall handles the balance, you can spend your attention on depth and knee tracking instead. Keep the knees lined up over the toes, drive through the heels, and stop the descent at the point where your back stays flush against the ball. Three sets of 10 to 15 controlled reps make a solid starting point before adding weight.