FEEL THE BURN: Ball/Wall Squats

FEEL THE BURN: Ball/Wall Squats

What is this exercise?

This is a more dynamic exercise to activate and strengthen the quadriceps and targets the VMO (lower inside quadricep)

See link to wall squats and modified wall squat

To start the exercise, stand with your feet shoulder width apart with an exercise ball between your lower back and the wall. If you do not have a ball, then try and find a smooth wall that lets you slide up and down.

Place your hands on your hips and gently lean back against the ball.wall. Keep your back straight with your shoulders back and spine straight. Keep your feet pointing straight ahead.

Then simply slide up and down the wall ensuring you stay in the correct upright position with your knees staying straight over your toes.

While performing the exercise, make sure you weight is back and on the inside of the heel and your knees point straight ahead.

Goal is to work lower inside quad as much as possible for an effective quadriceps/VMO activation.

Repetition goal: 20 reps You can hold at the bottom of the squat for 5-10 seconds for increased activation and burn.

Common errors

I feel the outside of my thigh burning > shift the weight back and onto the inside of your heel but keep your knees pointing forward not inwards and your feet pointing straight ahead.

I feel pain in my knees > slide down until you feel knee pain then slide back up slightly until you don’t feel pain in the knee and only feel burn in the inside thigh. As you get stronger you will find you can go lower.

What muscle groups does this exercise use?

Primary Activation/BURN

  • Quadriceps
    • Vastus Medialis (the goal)

Secondary Activation

  • Rectus Femoris
  • Vastus Lateralis/Intermedius


  • Strengthening Quadriceps
  • Works entire body (considered compound movement)
  • Increase muscle mass
  • Burns calories
  • Increases endurance