Wall Balls
Squatting into a med ball throw against a wall target — combines lower body power with a conditioning demand.
Also called: wall ball, wall ball shots
Setup
Stand a couple feet from the wall holding the medicine ball at chest height, feet shoulder-width apart.
How to do Wall Balls
- Squat down, keeping the ball close to your chest.
- Drive up explosively, using the leg drive to help throw the ball at the target.
- Catch the ball as it comes back down and absorb it into the next squat.
- Keep the movement continuous without pausing at the top.
Wall Balls muscles worked
Wall Balls work the legs, glutes and shoulders.
Common Wall Balls mistakes
- Throwing with the arms instead of driving with the legs.
- Missing the target height consistently.
- Letting the squat depth get shallow as fatigue sets in.
Scale it
Easier: Lighter ball, lower target, or break into squat + separate throw.
Harder: Heavier ball, higher target, or unbroken sets for time.
Pairs well with
Plank
The basic straight-body hold on forearms and toes — trunk endurance that keeps your running posture from crumbling late in long efforts.
Sled Push
Pushing a loaded sled across the floor — builds full-body power and leg drive with almost no joint impact.
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Illustrations: Exercise data by RepDB (repdb.co)