Ball Wall Squats + Tricep Extensions
Ball Wall Squats + Tricep Extensions
Equipment: 9" Pilates Ball + Tube Resistance Band with Handles
Difficulty: Beginner to Intermediate
Target Muscles: Legs, glutes, triceps, core
How to Perform Ball Wall Squats + Tricep Extensions
Step-by-Step Instructions:
- Perform 15-20 wall squats (ball between lower back and wall, squat down)
- After completing squats, immediately transition to tricep extensions
- Stand on tube band, hold both handles overhead behind head
- Perform 12-15 tricep extensions
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (12 squats + 10 extensions)
- Intermediate: 3-4 circuits (15 squats + 12 extensions)
- Advanced: 4-5 circuits (20 squats + 15 extensions)
Form Tips:
- Keep constant pressure on ball during squats
- Don't let knees go past toes
- Keep elbows pointing up during extensions
- Don't let elbows flare out
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Letting ball roll around during squats
- Not squatting deep enough
- Letting elbows flare during extensions
- Resting too long between exercises
- Not fully extending arms
- Holding your breath
Modifications:
- Easier: Reduce squat depth or use lighter resistance for extensions
- Harder: Hold at bottom of squat, increase reps, or slow tempo on extensions
Benefits:
- Combines lower body and arm training
- Builds functional strength
- Safe for beginners
- Time-efficient workout
- Great for toning legs and arms
- Low-impact on joints