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Upper Legs · Body Weight
Bodyweight Wall Squat
Bodyweight Wall Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs only a wall. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Wall Squat
- Stand with your back against a wall and your feet shoulder-width apart, positioned a few inches away from the wall.
- Lower your body into a squat position by bending your knees and hips, allowing your buttocks to touch the wall first, then your entire torso.
- Immediately push through your heels to stand back up, returning to the starting position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Start the movement by engaging your glutes and core to maintain stability.
- Ensure your knees are aligned with your toes and do not extend past your toes to prevent strain on your knees.
- Move smoothly and with control to maximize muscle activation and prevent injury.
Bodyweight Wall Squat alternatives
More quads exercises
Bodyweight Wall Squat FAQ
What muscles does Bodyweight Wall Squat work?
Bodyweight Wall Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Wall Squat?
You need only a wall.
How many sets and reps of Bodyweight Wall Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Wall Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bodyweight Wall Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Wall Squat?
Other exercises for the quads include Exercise Ball Wall Squat, The Wall Ball, Hack Squat Machine Squat and Cable Split Squat.
For developers
Use Bodyweight Wall Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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