Build Leg Strength with Weighted Wall Squats

Weighted Wall Squats

Rep Range

Time Based

Hints

Stand with your back against a wall and feet shoulder-width apart. Holding a dumbbell in each hand at your sides, slide down the wall until your thighs are parallel to the ground. Ensure your knees are directly above your ankles. Hold this position for the set duration.

Common Mistakes

Be cautious not to let your knees push over your toes. Maintain a flat back against the wall, and avoid arching the lower back.

Breathing

Breathe in as you slide down into the squat position, and exhale steadily while holding the squat. Inhale again when returning to the standing position.

Muscle Focus

Primary Muscles

Quads, Glutes

Secondary Muscles

Hamstrings, Adductors

Tertiary Muscles

Core, Calves