Wall squat with pause bodyweight

Category

Legs

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Rectus Abdominis, Obliques

How to do it

1. Stand with your back against a wall and your feet shoulder-width apart, about 2 feet away from the wall.
2. Slide your back down the wall until your thighs are parallel to the floor and your knees are at a 90-degree angle, ensuring your knees are directly above your ankles.
3. Pause for 5-10 seconds and then push through your heels to stand back up, sliding your back up the wall until you return to the starting position.
4. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees do not extend past your toes to avoid placing unnecessary strain on your joints.
• Breathe steadily: inhale as you lower into the squat and exhale as you stand back up.
• Press your lower back firmly against the wall to ensure proper alignment and support.