Wall Squat
The Wall Squat is a lower-body isometric exercise that strengthens the quadriceps, glutes, and hamstrings by holding a seated position against a wall. It is an excellent beginner-friendly movement for building leg endurance and joint stability without impact.
Because this is an isometric exercise, the AI analyzes your ability to maintain tension over time rather than just counting repetitions. It monitors your recovery data, such as HRV and sleep, to determine the optimal hold duration for today's session, preventing overexertion. Additionally, if you have a history of knee pain, the app tracks your feedback to ensure this static variation remains a pain-free alternative to dynamic squatting.
Form Cues
- Press your entire back flat against the wall
- Position your feet shoulder-width apart
- Lower your hips until thighs are parallel to the floor
- Keep your knees directly stacked over your ankles
- Drive your weight down through your heels
- Don't press your hands against your knees for support
- Don't let your knees cave inward toward each other
- Don't allow your heels to lift off the floor
- Don't arch your lower back away from the wall
- Don't hold your breath
Common Mistakes
- Resting hands on thighs
- Placing feet too close to the wall
- Not lowering hips to parallel
- Rounding shoulders forward
- Holding breath during the hold
Muscles Worked
This exercise primarily targets the quadriceps, forcing them to maintain constant tension to support your body weight. The glutes and hamstrings work isometrically to stabilize the hip joint, while the core engages to keep your torso upright and flat against the wall.
Primary
Secondary
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