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.
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 263 calories 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:
Stand about 1 meter from the wall, feet shoulder-width apart.
Hold the medicine ball at chest level, elbows tucked.
Lower into a full squat, keeping heels down and chest up.
As you stand, use your legs and arms to throw the ball to the target.
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
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Start Free TrialMuscles Worked by Wall Ball Shot
Equipment
- Medicine ball
Calorie Calculator
MET 7.5Calories = 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)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
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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.
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