Wall Ball

Also known as: Wall Balls, Wall Ball Shot, Medicine Ball Wall Throw

Wall Ball is a compound plyometrics exercise using medicine ball that trains the quadriceps.

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Primary muscles: Quadriceps

Secondary muscles: Glutes, Shoulders, Triceps

How to do it

1. Stand facing a wall about an arm's length away, holding a medicine ball at your chest.
2. Squat down until your thighs are at or below parallel, keeping your chest up.
3. Drive up out of the squat and use that momentum to throw the ball to a target high on the wall.
4. Catch the ball as it drops and move straight into the next squat.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Wall Ball from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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