Wall Squats

If you are new to fitness and lack strength to squat without support, wall sits t is a great place to start. Wall sits target isolate the quads, glutes and hamstrings. 

Aside from working your quads and glutes it also engage your core in a similar way the plank exercise does.

Wall squats, a beginner body-weight exercise is one of the squat variations that uses a wall to support your body. Unlike standard squat exercise, Wall Sits require you to hold the squat position with back against the wall for a prescribed duration instead of performing vertical squat movements.

Although holding the squat position does not make this exercise any less painless or exhausting than typical squats with up and down movements, it excels at improving muscular strength in your legs, glutes, and core.

How to perform wall squats with proper form 

  1. Stand as tall as you can with your head and back against a wall. Move your feet one step out and position them about shoulder width apart. 
  2. Look straight ahead, and keep your torso as upright as possible for the entire exercise with you lower back slightly arched. Tighten your abs, bend your knees, and lower your body as far as you can by pushing your hips back.

Exercise Table

Reps Sets Level Location
10-12 2-3 Easy Gym or Home

Want to start squatting? Wall Squats is a great beginner friendly squat variation that challenges your leg muscles and strengthens your core. It's easy to perform and requires nothing but a wall.

Interested in other squats? Try our Squat Challenge for 30 days. 


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