Weighted Wall Squat
Muscle Groups: Quads, Glutes
Weighted Wall Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Wall Squat with proper form and technique.
- 1
Stand with your back against a wall, feet shoulder-width apart, and slide down the wall until your knees are at a 90-degree angle.
- 2
Hold a weight close to your chest or rest it on your thighs for added resistance.
- 3
Keep your back flat against the wall and hold the squat position for your desired duration before sliding back up.
- 4
Breathe steadily, and do not lock your knees when you stand up.
Tips for Success
These tips will help you perform Weighted Wall Squat safely and effectively while maintaining proper form.
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Ensure your knees stay aligned with your toes to prevent strain.
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Keep your core engaged and back flat against the wall throughout the exercise.
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Avoid going too low if it causes discomfort in your knees.
Secondary Muscles
While Weighted 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 Weighted Wall Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted 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.
