How to Use Wall Squats to Build Stronger Legs

LOWER BODY TRAINING is one of the places where you’ll be able to move the most weight in your strength and conditioning regimen. That’s not always going to be your focus, however. When you find yourself in a position where you don’t have access to equipment, you’re looking for less strenuous workout, or you’re just starting out and you need to build up to more challenging movements, there are exercises like the wall squat.

The wall squat (or, as some people refer to the movement, the wall sit) is about as simple an exercise as you can do. The form is right there in the name—you squat against the wall—but it is a bit more technical than you might think at first blush.

Here, MH fitness director Ebenezer Samuel, C.S.C.S. leads you through the nitty gritty, need-to-know details about the wall squat.

Before you dive into the details, though, says Samuel, you need to have a target for how long you’ll work to hold the wall squat. And no, the veteran trainer says, you don’t need to think about holding that squat for eternity. “Isometric moves like wall squats and planks lose their value if you hold them for 3, 4, or 5 minutes,” says Samuel. “You start conserving your energy by removing tension from your muscles instead of really creating tension to spur change.”

So focus on owning and crushing a wall squat for 45 seconds, he says. “Get good at doing this,” Samuel says, “then add weight on your thighs to create more challenge.” To get good at the wall squat, of course, you’ll have to learn these cues.

How to Do the Wall SquatStart leaning against the wall with your feet just wider than hip-width apart. Your whole torso should touch the wall; make sure there’s no arch in your back.Walk your feet forward to sit down into the squat position, with your knees at about a 90 degree angle. Your thighs should be fully parallel to the ground, and your shins perpendicular to the ground. Squeeze your shoulder blades, abs, and glutes to create tension. Drive your heels into the floor.For a more advanced version of the movement, lower yourself down below the parallel thigh position.Benefits of the Wall SquatThe wall squat is a great starter leg exercise for beginners. All you need to do it is a stable wall, and you can hold for time, rather than counting reps.

You’ll also hone your knee flexion (bending your knees) through an isometric contraction. This will be easier on your body that movements that require you to contract and work through a wide range of motion. Samuel says this will help to hone your body awareness and positioning, too.

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How to Add the Wall Squat to Your WorkoutsIf you’re a beginner, you can use the wall squat as a primary exercise in your workout routine. Start by performing two to three sets for up to 45 to 60 seconds.

Samuel cautions that if you’re able to hold your position for more than 60 seconds without any struggle, you have one of two problems: either you’re not creating enough tension, or you’re ready to move on to more difficult movements that require an external load for your workouts.

Wall Squat Mistakes to AvoidYou might have seen guys share videos on social media of their wall squat reps with stacks of plates piled up on their laps. Don’t waste your time doing that. Instead, level up to a loaded lower body movement when you’re ready for an extra challenge.

You should also be sure not to rest by leaning forward with your hands on your knees. The wall squat is all about isometric contraction and tension, and you’ll cut through that as soon as you rest in that way.

Brett Williams, NASM-CPT, PES, a senior editor at Men’s Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

Ebenezer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men’s Health, he served as a sports columnist and tech columnist for the New York Daily News.