Bodyweight Wall Squat
Build lower body strength with the wall squat! A simple, effective exercise for all fitness levels. Great for quads, glutes, and endurance.
Muscle Groups
Primary
Secondary
Instructions
1. Find a clear wall space and stand with your back against the wall. Stand with your feet shoulder-width apart and a few inches away from the wall.
2. Slide your back down the wall by bending your knees and moving into a squat position. Your thighs should be parallel to the floor, and your knees should be aligned over your ankles, creating a 90-degree angle at your hips and knees. Keep your back flat against the wall.
3. Place your arms in front of you parallel to the ground to maintain balance, or you can cross them over your chest.
4. Hold the squat position maintaining the depth and posture for a predetermined amount of time or until fatigue. Keep the core engaged and your back flat against the wall.
5. To come out of the wall squat, press your feet into the ground, and slide back up the wall to return to a standing position.
6. Rest for a few moments and repeat the exercise for the desired number of repetitions or sets.
This exercise is great for building strength and endurance in the lower body and can also help improve one's squat technique by ensuring proper alignment throughout the movement. The wall provides support and feedback to help prevent leaning too far forward or backward.
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