Male model ex_7NXGJC

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Upper Legs · Body Weight

Wall Squat Bodyweight

intermediatestrength

Wall Squat Bodyweight is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, calves and core 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
Core · Rectus Abdominis, Obliques

How to do Wall Squat Bodyweight

Stand with your back against a wall and your feet shoulder-width apart, about 2 feet away from the wall.
Slide your back down the wall until your thighs are parallel to the floor and your knees are at a 90-degree angle, ensuring your knees are directly above your ankles.
Push through your heels to stand back up, sliding your back up the wall until you return to the starting position.
Repeat for the desired number of repetitions.

Form tips

Ensure your knees do not extend past your toes to avoid placing unnecessary strain on your joints.
Breathe steadily: inhale as you lower into the squat and exhale as you stand back up.
Press your lower back firmly against the wall to ensure proper alignment and support.

Wall Squat Bodyweight alternatives

Exercise Ball Wall Squat

Quads · intermediate

The Wall Ball

Quads · intermediate

Barbell Overhead Squat

Quads · advanced

Barbell Box Squat

Quads · intermediate

More quads exercises

Bodyweight Wall Squat

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Wall Squat With Pause Bodyweight

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Bodyweight Squat

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Sissy Squat Bodyweight

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Hack Squat Machine Squat

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Barbell Split Squat

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Kettlebell Sumo Squat

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Dumbbell Split Squat

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Wall Squat Bodyweight FAQ

What muscles does Wall Squat Bodyweight work?

Wall Squat Bodyweight mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, calves and core work as secondary muscles.

What equipment do you need for Wall Squat Bodyweight?

You need only a wall.

How many sets and reps of Wall Squat Bodyweight 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 Wall Squat Bodyweight good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Wall Squat Bodyweight 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 Wall Squat Bodyweight?

Other exercises for the quads include Exercise Ball Wall Squat, The Wall Ball, Barbell Overhead Squat and Barbell Box Squat.

For developers

Use Wall Squat Bodyweight 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_7NXGJC" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_7NXGJC",
  "name": "Wall Squat Bodyweight",
  "model": "male",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_7NXGJC/mp4-720.mp4?…",
    "poster": "https://…/ex_7NXGJC/poster.jpg?…"
  }
}