Bodyweight Wall Squat

Bodyweight Wall Squat

Description

This exercise involves standing with your back against a wall and slowly lowering yourself into a squat position while keeping your back flat against the wall. It is a bodyweight exercise that targets the muscles in your legs and glutes.

Muscle Group

Equipment Required

Bodyweight Wall Squat Instructions

  1. Stand with your back against a wall, with your feet shoulder-width apart and about 6 inches away from the wall.
  2. Slowly slide down the wall until your knees are bent at a 90-degree angle and your thighs are parallel to the ground.
  3. Hold this position for 30-60 seconds, or as long as you can.
  4. Slowly slide back up the wall to the starting position.
  5. Repeat for 10-15 repetitions.

Bodyweight Wall Squat Form & Visual

Bodyweight Wall Squat

Bodyweight Wall Squat Benefits

  • Strengthens the quadriceps, hamstrings, and glutes
  • Improves lower body endurance
  • Increases hip and ankle mobility
  • Improves posture and balance
  • Can be done anywhere with a wall for support
  • Low impact exercise, reducing risk of injury

Bodyweight Wall Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Bodyweight Wall Squat Variations & Alternatives

  • Bodyweight Wall Squat with Calf Raise
  • Bodyweight Wall Squat with Overhead Reach
  • Bodyweight Wall Squat with Leg Lift
  • Bodyweight Wall Squat with Side Leg Lift
  • Bodyweight Wall Squat with Knee Drive