How to Do Wall Squat Bodyweight

Wall Squat Bodyweight 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 Wall Squat Bodyweight

  1. 01Press the back flat against a wall and walk the feet out about 18 to 24 inches.
  2. 02Slide down the wall until the thighs are parallel to the floor and the knees are bent at 90 degrees.
  3. 03Distribute the weight evenly through the heels and mid-foot while keeping the hands off the thighs.
  4. 04Keep the head and upper back in contact with the wall to ensure an upright torso.
  5. 05Hold the bottom position while maintaining tension in the quads for the duration of the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Wall Squat Bodyweight

Primary Stabiliser Inactive

Tap to explore manually

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 heels lift off the ground, move the feet further away from the wall to allow for better ankle dorsiflexion and weight distribution.

Same coaching engine used inside the A90 app

05 / FAQ

Wall Squat Bodyweight questions

What muscles does Wall Squat Bodyweight work?

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

How do you do Wall Squat Bodyweight correctly?

Press the back flat against a wall and walk the feet out about 18 to 24 inches. Slide down the wall until the thighs are parallel to the floor and the knees are bent at 90 degrees. Distribute the weight evenly through the heels and mid-foot while keeping the hands off the thighs. Keep the head and upper back in contact with the wall to ensure an upright torso. Hold the bottom position while maintaining tension in the quads for the duration of the set.

What is the A90 coach tip for Wall Squat Bodyweight?

If the heels lift off the ground, move the feet further away from the wall to allow for better ankle dorsiflexion and weight distribution.

Is Wall Squat Bodyweight suitable for beginners?

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

Do you need equipment for Wall Squat Bodyweight?

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

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes wall squat bodyweight into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime