Which muscles does the wall ball work?

The wall ball mainly works your quadriceps and shoulders. It also involves your glutes and cardio.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the wall ball in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Wall Ball: how to do it and muscles worked

The wall ball mainly works your quadriceps and shoulders, with help from your glutes and cardio. You need a medicine ball.

Muscles worked

Main

Helping

How to do the wall ball

1
Hold a medicine ball at your chest in both hands. Stand about an arm's length from a wall, feet shoulder-width apart, facing the wall.
2
Squat down until your thighs are parallel to the floor. Drive up explosively and throw the ball to a target high on the wall, about 10 feet up.
3
Catch the ball as it comes down, absorb it into your chest, and go straight into the next squat. Breathe out as you throw and keep your chest up.

Form tip: Use your legs to power the throw and keep your elbows tucked on the catch. Do not let your knees cave in.

Common questions

Which muscles does the wall ball work?: The wall ball mainly works your quadriceps and shoulders. It also involves your glutes and cardio.
What equipment do I need for the wall ball?: You need a medicine ball.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the wall ball in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.