Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

One Leg Bodyweight Wall Squat Instructions

  1. Set up for the one leg wall squat by positioning yourself with your back flat against a wall.
  2. Walk your feet out a few steps while keeping your upper body flat against the wall.  Your legs should be straight with a slight bend in your knees and your feet should be just inside shoulder width apart.
  3. Now Lift your right foot from the floor and extend your leg out in front of you. This is the starting position.
  4. While bending at the knee and sliding your torso downward (still pressed against the wall) lower your buttocks towards the ground.
  5. Squat down until your left thigh is parallel to the floor. Keep your right leg extended to keep your foot from touching the the ground.
  6. Pause for a moment and press through your heel to push yourself back to the starting position.
  7. Repeat this movement for desired reps and then repeat using your right leg.

​Exercise Tips:

  1. Keep your torso as still as possible throughout the movement with your back straight and constantly pressed against the wall.
  2. Keep your head up and eyes facing forward.
  3. To get the full benefit of the squat, drop your buttocks down as low as possible - at least until your thighs are parallel to the floor.
  4. For extra intensity, pause for a few seconds at the bottom of the movement.