Swiss Ball Dumbbell Sumo Wall Squat

How To Do A Swiss Ball Dumbbell Sumo Wall Squat Correctly

The Swiss Ball Dumbbell Sumo Wall Squat is an excellent weighted squat exercise for beginners to target your quadriceps, hamstrings, and glutes.

To get started:

1. Place a swiss ball against a wall, then press your lower back into the swiss ball.
2. Position your feet outside of hip width with your toes slightly turned out.
3. Grasp one end of a dumbbell with both of your hands and let it hang down between your legs.
4. With your abs contracted, bend at the hips and knees to slowly lower your body towards the floor until your knees are bent at a 90 degree angle.
5. Pause for for a few seconds to feel the contraction in your quadriceps, hamstrings, and glutes.
6. Press your feet through the ground to rise back up to standing and repeat.

Primary Muscles Worked

Advanced Variation

• Dumbbell Sumo Squat