Wall Ball Squat

Instructions

1. 1

   Stand facing a wall with feet shoulder-width apart, holding a medicine ball at chest level.

2. 2

   Lower into a squat by pushing your hips back and bending your knees, keeping your chest up.

3. 3

   Drive through your heels to stand up explosively as you throw the ball upward against the wall.

4. 4

   Catch the ball as it rebounds and immediately descend into the next squat.

5. 5

   Keep your core tight and your back neutral throughout the movement.

6. 6

   Aim for the same target point on the wall to maintain consistency.

7. 7

   Continue at a steady tempo for the desired number of reps or time interval.

8. 8

   Place the ball down carefully and shake out your legs to recover.