Strength

Med Ball Wall Sit With Curl

The Med Ball Wall Sit With Curl targets the legs, arms, and core. It strengthens leg muscles with a wall sit, while the curling motion works the bicep, boosting overall strength and endurance.
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Med Ball Wall Sit With Curl instructions
Step-by-step instructions
1
Stand with your back facing a wall. Position your two feet shoulder-width apart.
2
Slide your back down the wall until your thighs are parallel to the ground. Your knees should be directly above your ankles.
3
Hold a medicine ball with both hands in front of your chest.
4
Curl the medicine ball towards your chest, then extend your arms back out to the front without changing the position of your legs.
5
Maintain this position and continue to do the bicep curls with the medicine ball for the programmed number of reps.
Stand with your back facing a wall. Position your two feet shoulder-width apart.
Slide your back down the wall until your thighs are parallel to the ground. Your knees should be directly above your ankles.
Hold a medicine ball with both hands in front of your chest.
Curl the medicine ball towards your chest, then extend your arms back out to the front without changing the position of your legs.
Maintain this position and continue to do the bicep curls with the medicine ball for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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