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Wall Squat

Step by step instructions, muscle activation and variants for the Wall Squat.

EasyGlutesQuadriceps

About this exercise

The bodyweight wall squat uses a wall for back support as you perform a controlled squat, making it an excellent option for beginners learning proper squat mechanics, for rehabilitation, or for warming up the knees and hips. The wall guides your torso upright and reduces the balance demand, allowing you to focus on depth and muscle activation.

How to Perform

  • Stand with your back flat against a wall and feet shoulder-width apart, positioned about 30–45 cm away from the wall
  • Engage your core and keep your back in contact with the wall throughout the movement
  • Slowly slide down the wall by bending your knees, lowering until your thighs are parallel to the floor
  • Keep your knees aligned over your toes and do not let them cave inward
  • Pause briefly at the bottom, maintaining an upright torso
  • Push through your heels to slide back up to the starting position

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Wall Squat

The Wall Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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