Smart Workout Diary

Bodyweight Wall Squat

The bodyweight wall squat is a supported squat performed with the back against a wall. It primarily trains the quadriceps and glutes while helping develop lower-body strength, squat control, and confidence with the movement pattern.

Demonstration

Bodyweight Wall Squat — demonstration 1
Bodyweight Wall Squat — demonstration 2

Instructions

  1. Set up: Stand with your back against a clear, stable wall and place your feet about hip-width apart, slightly in front of your body.
  2. Brace: Keep your chest tall, gently tighten your abdomen, and maintain contact between your back and the wall.
  3. Lower: Bend your knees and slide down the wall under control until you reach a comfortable squat depth. Keep your knees tracking in line with your toes.
  4. Rise: Press through your whole feet to slide back up, extending your knees and hips without locking the knees forcefully. Repeat for controlled repetitions.
  5. Stay controlled: Keep your heels down and stop if you feel sharp pain or cannot keep your knees aligned with your feet.
Muscle Group
Quads
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a comfortable depth: Descend only as far as you can while keeping your heels down and knees aligned with your toes.
  2. Move smoothly: Avoid dropping quickly into the bottom position or bouncing off the wall.
  3. Keep pressure through the feet: Press through the midfoot and heel rather than shifting onto the toes.
  4. Breathe steadily: Inhale as you lower and exhale as you return to standing.
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