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


Quads Muscle Anatomy Diagram

Dumbbell Wall Squat Instructions

  1. Set up for the dumbbell wall squat by choosing a pair of dumbbells and holding them down at your sides.
  2. Position yourself with your back flat against a wall. 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 you 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.
1 Comment
Posted on: Mon, 07/28/2014 - 21:54

You may not lean agains walls? haha