The Wall Ball is a intermediate-friendly bodyweight plyometric exercise that targets the quadriceps, glutes and shoulders, with the hamstrings, abdominals, triceps and calves working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads, Glutes, Shoulders
Secondary musclesHamstrings, Abs, Triceps, Calves
EquipmentBodyweight
LevelIntermediate
TypePlyometrics
3D demo in the EGON app
01 Execution
How to do the Wall Ball
Stand about two feet from the wall with your feet shoulder-width apart and toes slightly turned out.
Hold the ball at chest height with the elbows tucked under it and your chest tall.
Squat down until your thighs are at least parallel, keeping the heels flat and the torso upright.
Drive up hard through the legs and use that momentum to launch the ball at the wall target.
Extend the arms fully at the top of the throw so the release comes from the whole body.
Catch the ball on the rebound and absorb it by dropping straight into the next squat.
02 The payoff
Why it earns its spot
Combines a full squat with an explosive overhead throw, training power through the whole chain.
Raises heart rate quickly, so it doubles as conditioning as well as strength work.
Improves coordination and throwing accuracy because every repetition has a target to hit.
03 Don't do this
Common mistakes
Pressing the ball with the arms alone, which drops the target height and wastes the leg drive.
Cutting the squat short, which removes most of the power the movement is supposed to generate.
Catching the ball with straight arms, which sends the impact into the elbows and shoulders.
Starting with a heavy ball, which breaks the squat pattern before the throw is consistent.
EGON Put it on record
Track it in EGON.
Log every set of the Wall Ball, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
