Weighted Wall Squats
This leg exercise mainly works your quads and glutes, with help from your hamstrings and adductors. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Weighted Wall Squats
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.
Muscles worked
Primary Muscles
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors
Tertiary Muscles
Core, Calves
