How to Do Bodyweight Wall Squat

Bodyweight Wall Squat is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bodyweight Wall Squat

  1. 01Lean the back against a flat wall with feet stepped out roughly two feet in front of the body.
  2. 02Slide the torso down the wall until the hips and knees are bent at a 90 degree angle.
  3. 03Press the entire spine and back of the head firmly against the wall surface.
  4. 04Distribute your body weight through the heels and maintain the seated position.
  5. 05Inhale through the nose and exhale through pursed lips to maintain core tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Wall Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back rounds, shorten the range of motion to a depth where the entire spine stays flush against the wall.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Wall Squat questions

What muscles does Bodyweight Wall Squat work?

Bodyweight Wall Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Bodyweight Wall Squat correctly?

Lean the back against a flat wall with feet stepped out roughly two feet in front of the body. Slide the torso down the wall until the hips and knees are bent at a 90 degree angle. Press the entire spine and back of the head firmly against the wall surface. Distribute your body weight through the heels and maintain the seated position. Inhale through the nose and exhale through pursed lips to maintain core tension.

What is the A90 coach tip for Bodyweight Wall Squat?

If the lower back rounds, shorten the range of motion to a depth where the entire spine stays flush against the wall.

Is Bodyweight Wall Squat suitable for beginners?

Bodyweight Wall Squat is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Wall Squat?

No. Bodyweight Wall Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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