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Wall Squat

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

EasyQuadriceps

About this exercise

A bodyweight squat variation performed with your back pressed against a wall, guiding you into a controlled descent and holding an isometric position that builds quad strength and endurance. The wall provides stability, making it an excellent beginner-friendly lower-body exercise and rehabilitation tool.

How to Perform

  • Stand with your back flat against a wall, feet hip-width apart and about 60 cm from the wall
  • Keep your arms relaxed at your sides or resting on your thighs
  • Slide your back down the wall by bending your knees until your thighs are parallel to the floor
  • Ensure your knees are directly above your feet and do not extend past your toes
  • Hold the bottom position or continue to squat and rise for reps
  • Press through your heels to slide back up to the starting position

Muscle Activation

Primary
Quadriceps
Secondary
GlutesHamstringsCore

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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