Wall Squat

An isometric leg exercise performed against a wall that builds quadriceps, hamstring, and glute strength through sustained contraction.

Instructions

1. Stand with your back flat against a wall, feet shoulder-width apart and 12-18 inches away from the wall.
2. Slide down the wall by bending your knees until your thighs are parallel to the ground, with hips and knees at 90-degree angles.
3. Keep your back, head, and shoulders pressed firmly against the wall.
4. Cross your arms in front of your chest or place hands on your thighs.
5. Hold this position for the prescribed duration (starting with 15-30 seconds).
6. Push through your heels to slide back up the wall to the starting position.

Tips

• Ensure your knees remain directly above your ankles and don’t extend past your toes.
• Maintain an upright torso and avoid letting your hips drop lower than parallel.
• Tighten your core and leg muscles to hold the position without sliding down.
• Breathe steadily throughout the hold—never hold your breath.
• To increase difficulty, place a medicine ball between your knees and squeeze it.
• For added resistance, hold dumbbells at your sides or place a weight plate on your lap.