Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Bodyweight Wall Squat Instructions

  1. Set up for the bodyweight wall squat by positioning yourself with your back flat against a wall.
  2. Walk your feet out a few steps while keeping your upper body flat against the wall.
  3. Your legs should be straight with a slight bend in your knees and your feet should be just inside shoulder width apart. This is the starting position.
  4. While bending at the knees and sliding your torso downward (still pressed against the wall) lower your buttocks towards the ground.
  5. Squat down until your thighs are parallel to the floor.
  6. Pause for a moment and press through your heels to push yourself back to the starting position.
  7. Repeat this movement for desired reps.

Exercise Tips:

  1. Keep your torso as still as possible throughout the movement with your back straight and constantly pressed against the wall.
  2. Keep your head up and eyes facing forward.
  3. To get the full benefit of the squat, drop your buttocks down as low as possible - at least until your thighs are parallel to the floor.
  4. For extra intensity, pause for a few seconds at the bottom of the movement.
Lauren Privett
Posted on: Wed, 11/28/2012 - 07:20

Wow fit man pic

Nalasra Labqi
Posted on: Sun, 10/07/2012 - 13:40

I face a problem, when i push myself up back, the friction of my shirt and the wall is too much and acts like a break. I cant push myself back up due to the burning sensation in the upper back due to the friction!

However, this doesnt occur when im shirtless .. probably due to the sweat providing lubricance, hoping to do it properly and for a useful reply. Cheers!

scott cole
Posted on: Thu, 08/27/2015 - 21:02

try using a basketball behind your back.place it down by your lumbar an squat with that.it will move alittle but you will get used to it.

Josh Duper
Posted on: Fri, 05/04/2012 - 22:42

These are a great at home warmup exercise or when you can't get to the gym. I do them all the time.