Ball Squats

How to do the Ball Squats

Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower until desired extension and than raise your body by pressing off with your heels.

Spotter Information:
A spotter can be used for motivation and correct form.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Thigh
  • Gluteus Maximus
  • Legs
  • Quadricep
  • Butt
  • Hamstrings

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
52.6 lbs13.2 75.4 lbs

What is a good starting weight?

Based on an average weight lifted of 52.6 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 26 lbs and aim for 12-15 reps.


Workouts Plans with Ball Squats

Purpose Type Level
Muscular Definition Beginner
Sport Specific Intermediate
Muscular Definition Advanced
Muscular Definition Intermediate
Sport Specific Intermediate
Sport Specific Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.