Against-Wall Split-Squat
Challenge your balance & build strength with the Against-Wall Split-Squat! Improve stability and leg power with this effective exercise.
The Against-Wall Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Against-Wall Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Against-Wall Split-Squat Variations and Alternatives
How to do the Against-Wall Split-Squat
Start by standing around an arm's length away from a wall, facing away from it.
Extend one leg behind you and place the top of your foot against the wall.
Keep your front foot flat on the ground about two to three feet in front of the wall, depending on your height.
Assume an upright posture with your hands in front of your chest to help with balance, as seen in the first image.
Bend your front knee and lower your body down towards the ground in a controlled manner. Your front thigh should aim to become parallel with the ground, and your back knee should be bending simultaneously as shown in the second image.
Make sure the knee of your front leg does not pass your toes to prevent unnecessary stress on the knee joint.
Push up through the heel of your front foot, extending your front knee and hip to return to the starting position, as demonstrated in the third image.
Complete the desired number of repetitions for one leg before switching to the other leg.
Maintain core stability throughout the exercise to keep balance and ensure proper form.
Against-Wall Split-Squat FAQs
What muscles does the Against-Wall Split-Squat work?
The Against-Wall Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Against-Wall Split-Squat?
None. The Against-Wall Split-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Against-Wall Split-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 Against-Wall Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Against-Wall Split-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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