Wall Ball Shot

Learn how to do Wall Ball Shot with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 7.5 Quadriceps GlutesShouldersAbs Medicine ball

Wall Ball Shot is a Medicine ball exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Shoulders, Abs. It has a MET value of 7.5, meaning a 70 kg person burns approximately 260 kcal in a 30-minute session.

How to Do Wall Ball Shot

A full-body conditioning movement where you squat and throw a medicine ball to a target at a set height, commonly used in Hyrox and functional training.


Instructions:


  1. Stand about 1 meter from the wall, feet shoulder-width apart.

  2. Hold the medicine ball at chest level, elbows tucked.

  3. Lower into a full squat, keeping heels down and chest up.

  4. As you stand, use your legs and arms to throw the ball to the target.

  5. Catch the ball as it comes down and flow into the next rep.


Common mistakes:


  • Squatting too shallow

  • Throwing only with the arms (no leg drive)

  • Letting the ball pull you forward

You're a coach? Wall Ball Shot is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleShouldersSecondary muscleAbs
EquipmentMedicine Ball

Calorie Calculator

MET 7.5
Estimated burn
260 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Wall Ball Shot

Type
Medicine ball exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Shoulders, Abs
MET value
7.5
Calories (30 min, 70 kg)
≈ 260 cal
Video quality
4K with male and female demonstrations

More Cardio Exercises

Air Bike
MET 8

Air Bike

  • Air Bike
Bike
MET 6

Bike

  • No equipment
Burpee
MET 9

Burpee

  • No equipment
Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

  • No equipment

FAQ: Wall Ball Shot

What muscles does Wall Ball Shot work?

Wall Ball Shot primarily targets the Quadriceps, with secondary engagement of the Glutes, Shoulders, Abs.

How do you do Wall Ball Shot correctly?

A full-body conditioning movement where you squat and throw a medicine ball to a target at a set height, commonly used in Hyrox and functional training....

Is Wall Ball Shot good for beginners?

Wall Ball Shot has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Wall Ball Shot?

Wall Ball Shot requires: Medicine ball.

What are the benefits of Wall Ball Shot?

Wall Ball Shot strengthens the Quadriceps, engages the Glutes and Shoulders and Abs, builds functional strength using Medicine ball. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Wall Ball Shot?

Similar exercises to Wall Ball Shot include Bike, Burpee, Burpee – Lateral Jump, Burpee – With Push-Up. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Wall Ball Shot better than Bike?

Both Wall Ball Shot and Bike target the Quadriceps. Wall Ball Shot uses Medicine ball, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bike
MET 6

Bike

  • No equipment
Burpee
MET 9

Burpee

  • No equipment
Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

  • No equipment
Burpee – With Push-Up
MET 9

Burpee – With Push-Up

  • No equipment
Butt Kicks
MET 5

Butt Kicks

  • No equipment

Add Wall Ball Shot to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free