Bodyweight Wall Squat

Description

How to Do Bodyweight Wall Squat

1. 1
   Setup

   Stand with your back flat against a wall, positioning your feet shoulder-width apart and about 18-24 inches away from the wall.

2. 2
   Setup

   Ensure your heels are firmly planted on the floor and your toes are pointed slightly forward or straight ahead.

3. 3

   Slowly slide your back down the wall by bending your knees, as if you are sitting into an imaginary chair.

4. 4

   Continue lowering until your thighs are parallel to the floor and your knees are bent at a 90-degree angle, positioned directly over your ankles.

5. 5

   Hold this position for the prescribed duration, maintaining a flat back against the wall and actively engaging your core.

Tips

• Maintain a neutral spine throughout the hold by pressing your lower back flat against the wall and avoiding any arching.
• Actively push through your heels to better engage your glutes and hamstrings, rather than letting your weight shift onto your toes.
• Focus on controlled breathing, inhaling deeply and exhaling slowly, to help manage the isometric hold and maintain proper form.
• Keep your hands relaxed, either resting them on your thighs or by your sides, to prevent using them to push off your legs.

Common Mistakes

• ×Knees collapsing inward: Correct this by actively pressing your knees outward slightly, aligning them directly over your second and third toes.
• ×Not going deep enough: Ensure your thighs are truly parallel to the floor and your knees are at a 90-degree angle to maximize quad and glute engagement.
• ×Arching the lower back: Keep your entire back, especially the lumbar spine, pressed firmly against the wall to protect your spine and engage your core.