Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Abs, Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Bodyweight Wall Squat Overview
A Bodyweight Wall Squat is a static exercise that targets the quads, glutes, and core while improving lower body endurance and stability. The movement involves sliding down the wall into a squat position and holding, with your knees at a 90-degree angle. It's an effective way to strengthen the legs and enhance muscular endurance without needing equipment.
Bodyweight Wall Squat Instructions
- Stand with your back against a wall, feet shoulder-width apart and a few inches away. This is the starting position.
- Slowly slide your back down the wall, bending your knees until they are at about 90 degrees.
- Keep your back flat by pressing your lower back against the wall and keeping your chest lifted.
- Stay in the squat position, keeping your thighs parallel to the floor.
- Push through your heels and slowly slide back up to the starting position. This is one rep.
- Perform the desired reps, focusing on form and controlled movement.
Bodyweight Wall Squat Tips
- Keep your core tight to protect your lower back and maintain posture.
- Control the descent and hold the position for added intensity.
- Position your feet hip-width for balance and stability.
- Press your lower back against the wall to avoid rounding your spine.
4 Comments
Wow fit man pic
I face a problem, when i push myself up back, the friction of my shirt and the wall is too much and acts like a break. I cant push myself back up due to the burning sensation in the upper back due to the friction!
However, this doesnt occur when im shirtless .. probably due to the sweat providing lubricance, hoping to do it properly and for a useful reply. Cheers!
try using a basketball behind your back.place it down by your lumbar an squat with that.it will move alittle but you will get used to it.
These are a great at home warmup exercise or when you can't get to the gym. I do them all the time.