Bodyweight Wall Squat

Muscles worked

Setup

1. Stand with your back flat against a smooth wall and your feet shoulder-width apart.
2. Step your feet forward approximately 12 to 18 inches away from the wall.
3. Ensure your toes are pointed slightly outward and your arms are hanging at your sides or crossed over your chest.
4. Press your head, upper back, and sacrum firmly against the wall surface.

How to do it

1. Inhale and slowly lower your hips by sliding your back down the wall until your thighs are parallel to the floor.
2. Pause for one second at the bottom, ensuring your knees are positioned directly over your ankles at a 90-degree angle.
3. Exhale and drive through your heels to slide back up the wall to the starting position.
4. Maintain a controlled tempo, taking 3 seconds to descend and 1-2 seconds to return to the top.

Form checklist

• Keep your entire back in constant contact with the wall; do not let your lower back arch away.
• Ensure your knees track in line with your second toes and do not cave inward.
• Keep your weight distributed through your heels and mid-foot, not your toes.
• Stop the ascent just before your knees lock out to maintain tension on the quadriceps.

Pro tips

• Actively press your lower back into the wall throughout the movement to increase core stability and prevent pelvic tilting.
• For maximum quad recruitment, focus on 'pushing the wall away' with your back as you drive upward from the bottom position.

Make it harder

• Add an isometric hold at the bottom of each rep for 3-5 seconds to increase time under tension.
• Perform the exercise as a 'Single-Leg Wall Squat' by extending one leg straight out in front of you while sliding up and down with the other.

Frequently asked

What muscles does the bodyweight wall squat work?

The bodyweight wall squat primarily targets the glutes and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight wall squat?

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

Is the bodyweight wall squat good for beginners?

Yes. The bodyweight wall squat is a beginner-friendly movement and a strong foundation to build on.

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