Wall squat

The wall squat is a bodyweight exercise targeting the quadriceps, as well as other muscles in the lower body and core. The lifter's back is flat against a wall, and the back slides down and up the wall during each rep. If you don't have a smooth wall to slide on, the exercise can also be performed with an exercise ball between the back and the wall.

Benefits

  1. Builds and strengthens the quadriceps
  2. Simple, safe way to train lower body for people with history of spinal injury
  3. Only requires a a wall or other flat vertical surface that can support your body weight
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Wall squat Images

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Wall squat Instructions

Wall squat muscle diagram
  1. Begin with your back against the wall and your feet 18-24 inches out in front of you. Have your feet in a shoulder-width stance, toes pointed slightly outward and knees slightly out. This will be your starting position.
  2. Descend slowly by ‘sliding’ down the wall. Keep your head up and maintain a flat back against the wall.
  3. Continue down until the upper legs are at or just below parallel to the floor. Maintain this position for the recommended amount of time. Focus on breathing continuously throughout.
  4. Push through your heels to return upwards to the starting position.
  5. Repeat for the recommended amount of repetitions.