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Legs Workout (3) – Wall Squat

September 28th, 2008 · 7 Comments ·


Squat is the best exercise for your buttock and legs. However, many beginners found that barbell squat is too tough and some people also said that it is dangerous for the knees and not suitable for women. While I agree it is not easy to do it correctly, whether you are a guy or lady, if you seriously want to firm and tone your butt, you should still do squat.

In this post, I will introduce wall squat which is basically a squat without barbell. Yes, just using your body weight. Wall squats work primarily the same muscles [glutes (I mean, butt), quads, and hamstring] as the traditional barbell squats do. You can do two variation of wall squats:

  1. With back press directly against the wall or
  2. With a stability ball between your back and the wall

Wall squat does not only works your thighs and buttocks, it also gives your core (abs and lower back) a good workout because it requires you to contract your ab muscles while performing the move. The stability ball provides back support during the exercise. Therefore, I will recommend the wall squat with a stability ball.



  1. Stand with your back toward a wall and place the stability ball between your back and wall. The ball is pressed between your lower back and the wall.
  2. Your feet should be placed about shoulder-width apart.
  3. You can place your hands on your hips for balancing purpose.
  4. Bend your knees, keeping your core muscles tight. Lower your body so that your thighs are just parallel to the floor (ninety-degree angle at the knee joint).
  5. Hold the position for few seconds.
  6. Still keeping your back pressed into the ball, return to the starting position. Push through your heels to drive your body back to the starting position.
  7. Do 2 to 3 sets with about 8 to 12 repetitions each set.



  • As your legs strength increase, decrease your pressure against the ball.
  • When performed properly, wall squats will not cause pressure to the knees. Instead, the knees simply act as hinges. So, if you feel that your knees are painful, your form is probably wrong. Make sure your knees do not come any more forward than your toes. In other words, same with any other types of squat, your knee should not cross the toes line.
  • The wider your stance, the more glutes you involve. It is okay to point your toes slightly outward.
  • You can also hold dumbbells in each hand, arms at your sides for added resistance to make the exercise harder.


  • You can do another static version of wall squat. With or without stability ball, in static wall squat, you hold the position as long as you can, up to 1 minute if possible. It looks easy, but you will really feel it work your legs. Do it together with your buddies and see who can hold the longest!


So, with this variation of squat which uses your own body weight, no more excuse of not doing squat!



Category: Legs

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7 responses so far ↓
  • Maria // Sep 28, 2008 at 11:21 AM

    Nice… I should try it on later. I need to do some exercise to keep fit right now ^^

  • Susan // Oct 7, 2008 at 5:04 PM

    Yes, I agree with you. I have done this exercise. It works really good if you can continuously do it.

  • bba // Oct 10, 2008 at 12:43 AM

    This exercise is really effective if done 100% correctly. Great for shaping and toning the whole leg.

  • Sally // Oct 22, 2008 at 12:28 PM

    I use to do these when I played basketball – OUCH!

  • Pinky // Oct 31, 2008 at 11:28 PM

    Thats a good exercise, a perfect toning for the legs. Will be definitely trying.

  • Natalie // May 13, 2009 at 7:57 AM

    This is a wonderful exercise works very well got great results…

  • Matt S // May 18, 2009 at 12:59 PM

    The wall squat is great way to start building flexibility and motor skills required for the squat!

    I absolutely agree: everyone should be squatting.

    With proper coaching, I find that most people can squat their bodyweight or MORE within a few weeks. Actually, I currently have my girlfriend squatting 15 pounds over her bodyweight.

    Wall Squat is a great supplemental movement to help get people started!

    (I apologize for the “!” squatting just gets me excited :) )

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