Wall Ball Sit

WALL BALL SIT

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:

• Quadriceps

  • Vastus medialis

  • Vastus intermedius

  • Vastus lateralis

  • Rectus femoris

• Gluteus Maximus

Related conditions:

1. Runner’s knee / Jumper’s knee

2. Patellofemoral pain syndrome

3. Meniscus tear

4. ACL sprain

5. MCL sprain

6. Patellar tendinitis

7. Quadriceps tendinitis

8. Quadriceps strain

9. Pes anserine bursitis

Exercise videos