Bodyweight wall squat

Category

Legs

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your back against a wall and your feet shoulder-width apart, positioned a few inches away from the wall.
2. Lower your body into a squat position by bending your knees and hips, allowing your buttocks to touch the wall first, then your entire torso.
3. Immediately push through your heels to stand back up, returning to the starting position.
4. Repeat the movement for the desired number of repetitions.

Form tips

• Start the movement by engaging your glutes and core to maintain stability.
• Ensure your knees are aligned with your toes and do not extend past your toes to prevent strain on your knees.
• Move smoothly and with control to maximize muscle activation and prevent injury.