Wall Ball Sit
Exercise Overview
The wall ball sit exercise is used to isometrically strengthen the hips and knees. Start by placing a Swiss ball or stability ball against a wall and placed on your mid back. Keep a neutral spine and use the ball to support the back as you lean against it. Squat down until your hips and knees flexed to 90 degrees. Keep the core braced. You may hold a weight with your hands for added resistance. Depending on your goals, hold this contraction for 10-30 seconds. Rest for an equal interview and repeat if needed.
Muscles Involved
QuadricepsVastus medialisVastus intermediusVastus lateralisRectus femorisGluteus Maximus
Related Conditions
Runner’s knee / Jumper’s kneePatellofemoral pain syndromeMeniscus tearACL sprainMCL sprainPatellar tendinitisQuadriceps tendinitisQuadriceps strainPes anserine bursitis
