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.
The Bodyweight Wall Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Bodyweight Wall Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Bodyweight Wall Squat Variations and Alternatives
How to do the Bodyweight Wall Squat
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.
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.
Place your arms in front of you parallel to the ground to maintain balance, or you can cross them over your chest.
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.
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.
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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Bodyweight Wall Squat FAQs
What muscles does the Bodyweight Wall Squat work?
The Bodyweight Wall Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Wall Squat?
None. The Bodyweight Wall Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Wall Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Wall Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Wall Squat variations and alternatives?
Similar exercises include the Alternating Against-Wall Ankle Tap Under Sit, Alternating Against-Wall Heel-Tap Sit, Alternating Against-Wall Knee Cross-Over Sit and Alternating Against-Wall Leg Sit Kick.
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