Wall Squats ISO
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes
Tertiary:Core, Hip Muscles
Stabilizer:Upper Back
📋 How to Perform
- Stand with your back against a wall, feet shoulder-width apart and slightly forward on the floor.
- Slide down the wall into a squat position, keeping your back flat against the wall.
- Hold the squat position, engaging your thighs and glutes.
- Maintain a straight back and keep your knees tracking over your toes.
- Hold the position for the desired duration.
- Slowly slide back up to the starting position.
⚠️ Common Mistakes to Avoid
- Setting the feet too close to the wall, which drives the knees forward and raises stress on the kneecaps.
- Resting the hands on the thighs, which props up the body and takes load off the quads.
- Holding your breath through the hold, which spikes blood pressure; breathe steadily the whole time.
