Bodyweight Half Sissy Squat Wall Supported

Muscles worked

Setup

1. Stand with your back facing a wall, approximately 6-12 inches away.
2. Place your feet hip-width apart with toes pointing straight ahead.
3. Rest your fingertips lightly against the wall behind you at hip or waist height for balance.
4. Engage your core and tuck your pelvis slightly to maintain a straight line from your knees to your head.

How to do it

1. Inhale as you simultaneously push your knees forward and lean your torso backward, keeping your hips locked in extension.
2. Allow your heels to naturally lift off the floor as you descend until your knees reach roughly a 45-degree angle.
3. Exhale as you drive through the balls of your feet to return to the starting position, focusing on the contraction in your quads.
4. Maintain a controlled tempo, taking 2-3 seconds for the descent and 1-2 seconds for the ascent.

Form checklist

• Maintain a straight line from knees to shoulders; do not hinge or 'sit' at the hips.
• Keep your core braced to prevent the lower back from arching excessively.
• Use the wall only for balance, not to support your body weight.
• Ensure your knees track in line with your toes throughout the movement.

Pro tips

• Focus on pushing your knees as far forward as possible to maximize the stretch and recruitment of the rectus femoris.
• Squeeze your glutes hard throughout the entire set to keep your hips pushed forward and protect your lumbar spine.

Make it harder

• Increase the depth of the squat to a full range of motion as your knee strength and flexibility improve.
• Slow down the eccentric phase to 5 seconds to increase time under tension and metabolic stress.

Frequently asked

What muscles does the bodyweight half sissy squat wall supported work?

The bodyweight half sissy squat wall supported primarily targets the quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the bodyweight half sissy squat wall supported?

The bodyweight half sissy squat wall supported requires no equipment — just your body weight.

Is the bodyweight half sissy squat wall supported good for beginners?

The bodyweight half sissy squat wall supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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