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Single-Leg Wall Squat
Expert - Strength - Compound
Targeted Muscle Group
Upper Legs
Core
Glutes
Recommended Equipment
Body Only
How to do it
The single-leg wall squat is an effective lower body exercise that targets the quadriceps, hamstrings, glutes, and stabilizing muscles of the hips and core.
Begin by finding a clear wall space where you have enough room to perform the exercise. Stand with your back against the wall. Position your feet about hip-width apart and a few inches away from the wall. Your feet should be parallel to each other.
Lift one foot off the ground and extend it forward, keeping your knee slightly bent. This will be your working leg for the exercise.
Lean your back against the wall, ensuring that your spine is in a neutral position with your shoulders and hips in contact with the wall.
Engage your core muscles to maintain stability throughout the exercise. This will help support your spine and prevent excessive arching or rounding of your lower back.
Lowering Phase:
Slowly lower your body down by bending your standing knee, keeping your working leg lifted off the ground. Lower yourself as far as you can comfortably go, aiming to create a 90-degree angle at your knee.
Keep your torso upright and your chest lifted throughout the movement. Avoid leaning forward or allowing your knees to collapse inward.
Press through your heel to push yourself back up to the starting position, straightening your standing leg. Focus on using the muscles of your quadriceps, hamstrings, and glutes to lift your body. Complete the desired number of repetitions on one leg before switching to the other leg.
