Legs
Wall Squat
A controlled isometric hold designed to build endurance and stability in the lower body without joint impact.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your back flat against a sturdy wall and your feet positioned about two feet away from the base.
Slide your back down the wall while simultaneously walking your feet out until your thighs are parallel to the floor.
Adjust your feet so your knees are directly above your ankles, forming a ninety-degree angle at the knee joint.
Press your entire back, including your lower spine and shoulders, firmly against the wall surface.
Engage your core and hold this position while keeping your weight centered in your heels.
Breathe deeply and maintain the hold for the allotted time before sliding back up to a standing position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knees to cave inward toward the midline
- Arching the lower back away from the wall surface
- Positioning the feet too close to the wall which puts pressure on the kneecaps
- Resting the hands on the thighs instead of keeping them at the sides
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.