How to do a Wall Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Wall Squat
Target muscles worked
Instructions for Proper Form
Wall Squats with a Stability Ball between the back and the wall target the quads, glutes, and calves. This variation improves lower body strength and stability, offering a safer alternative for those with lower back issues compared to traditional squats.
- Press your back against a wall and bend your knees to a 90 degree angle. Extend your arms in front of your shoulders. Hold the position for an allotted time.
Sets & Reps Calculator
Average Wall Squat standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Wall Squat
1. Wall Sit
55.4 mSCORESWAPPED 93 TIMESWall Sit is a bodyweight exercise that primarily targets the quadriceps. This is an isometric hold performed by pressing your back against a wall and lowering your body until your knees form a 90-degree angle. This exercise is excellent for building endurance and strength in the quads without the need for movement. It's a great addition to lower body workouts or as a burnout after a leg day.
- Intermediate
- Quads
2. Air Squats
92.1 mSCORESWAPPED 69 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
3. Bodyweight Squat Hold
13.9 mSCORESWAPPED 35 TIMESBodyweight Squat Hold is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. By holding the squat position, you maintain continuous muscle activation, which can help build endurance and stability. This is an excellent exercise for building foundational strength and improving form without adding any extra resistance.
4. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 28 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
5. Dumbbell Squat
94.1 mSCORESWAPPED 28 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
6. Leg Extension
99.4 mSCORESWAPPED 22 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
7. Side Lunge
79.4 mSCORESWAPPED 20 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
8. Back Squat
99.3 mSCORESWAPPED 20 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
9. Lunge
90.8 mSCORESWAPPED 19 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
10. Leg Press
99.7 mSCORESWAPPED 17 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.