Dumbbell Squat (back on stability ball wall)

Dumbbell Squat (back on stability ball wall)

The Dumbbell Squat (back on stability ball wall) is a fantastic compound exercise that targets multiple muscle groups, primarily the lower body. It is performed using dumbbells for added resistance while leaning your upper back against a stability ball that is positioned against a wall. This exercise not only activates your quadriceps, hamstrings, and glutes but also engages your core stabilizer muscles. By incorporating dumbbells into the movement, you are increasing the intensity of the squat and challenging your muscles even further. This not only helps in building strength and muscle in your lower body but also increases your overall calorie burn and can assist in weight loss goals. The stability ball adds an extra element of difficulty as it requires more balance and stability throughout the exercise. It also helps in improving your posture and strengthening your back muscles. Adding the stability ball to a traditional squat helps to minimize the stress on your knees and lower back, making this exercise a great option for individuals with joint issues or back pain. However, it is important to maintain proper form and start with lighter weights to ensure correct technique before progressing to heavier dumbbells. Incorporating the Dumbbell Squat (back on stability ball wall) into your workout routine can help you build a strong lower body, improve balance, and enhance overall functional fitness. Remember to always warm up before performing any exercise and consult with a professional trainer to ensure proper execution for optimal results.


  • Before starting the exercise, place a stability ball against a wall, ensuring that it is the correct size for your height.
  • Hold a dumbbell in each hand, with your palms facing inward and your arms by your sides.
  • Stand with your back against the stability ball, ensuring that your feet are shoulder-width apart and your toes are slightly pointing outwards.
  • Slowly lower yourself into a squat position, bending at the knees and hips while keeping your back straight.
  • Continue lowering yourself until your thighs are parallel to the floor, or as close as you can comfortably go.
  • Push through your heels and engage your gluteal muscles to return to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Keep your core engaged throughout the exercise and maintain proper breathing technique.
  • Ensure that your knees stay in line with your toes and do not collapse inward during the squat.

Tips & Tricks

  • Ensure that the stability ball is properly inflated and positioned against a stable wall before starting the exercise.
  • Maintain an upright posture throughout the movement to engage the muscles of the lower body effectively.
  • Focus on driving through the heels to activate the glutes and hamstrings during the squat.
  • Keep your core engaged and maintain a neutral spine position to improve stability and prevent injury.
  • Gradually increase the weight of the dumbbells as you become stronger and more comfortable with the exercise.
  • Breathe out as you rise up from the squat and breathe in as you lower yourself back down.
  • Don't let your knees cave inward or track too far forward over your toes; aim to keep them in line with your toes.
  • Warm up your muscles with light cardio exercises and dynamic stretches before attempting the dumbbell squat.
  • Combine the dumbbell squat with other lower body exercises for a well-rounded leg workout.
  • Listen to your body and take rest days as needed to allow for proper recovery and avoid overtraining.


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