---
title: "Ball Headlock Squat"
description: "Stand upright with your feet shoulder-width apart and hold an exercise ball to your side with one arm wrapped around it as if in a headlock."
locale: en
slug: ball-headlock-squat
url: "https://hi.fitness/exercises/ball-headlock-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Core","Glutes","Hamstrings"]
equipment: ["Stability ball"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/c32f9b18-ball-headlock-squat.mp4"
updatedAt: 2026-07-30T23:30:13+00:00
---
# Ball Headlock Squat

Stand upright with your feet shoulder-width apart and hold an exercise ball to your side with one arm wrapped around it as if in a headlock.

## How to do it

1. Stand upright with your feet shoulder-width apart and hold an exercise ball to your side with one arm wrapped around it as if in a headlock. Extend the opposite arm in front of you for balance.
2. Begin lowering into a squat by bending your hips and knees, keeping your chest upright and back straight.
3. Descend until your thighs are at least parallel to the floor and then push through your heels to return to the starting position.
4. Repeat for the desired repetitions, then switch sides and repeat.

## Form tips

- Keep the ball securely pressed to your side to maintain upper body control and tension.
- Use your extended arm for balance and avoid shifting your torso.
- Do not let your knees cave inward and keep them in line with your toes.

## Similar exercises

- [Bodyweight Squat](https://hi.fitness/exercises/bodyweight-squat) - Quads · Bodyweight
- [Bulgarian Split Squat](https://hi.fitness/exercises/bulgarian-split-squat) - Quads · Bodyweight
- [Jump Squats Bodyweight](https://hi.fitness/exercises/jump-squats-bodyweight) - Quads · Bodyweight
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- [Dumbbell Bench Squat](https://hi.fitness/exercises/dumbbell-bench-squat) - Quads · Dumbbell
- [Assisted Pistol Squats](https://hi.fitness/exercises/assisted-pistol-squats) - Quads · Other