Body-weight Wall Squat
Muscle Groups: Quads, Glutes
Body-weight Wall Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Body-weight Wall Squat with proper form and technique.
- 1
Stand with your back against a wall, feet shoulder-width apart and about 1-2 feet away from the wall.
- 2
Slide down the wall until your thighs are parallel to the ground, keeping your back pressed against the wall throughout.
- 3
Hold this position for 20-60 seconds, keeping your knees aligned over your ankles.
Tips for Success
These tips will help you perform Body-weight Wall Squat safely and effectively while maintaining proper form.
-
Keep your weight in your heels to avoid knee strain.
-
Don't let your knees extend past your toes to protect your joints.
-
Engage your core and breathe steadily to maintain balance and stability.
Secondary Muscles
While Body-weight Wall Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Body-weight Wall Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Body-weight Wall Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
