The bodyweight single leg wall squat is a unilateral wall squat hold. The lifter slides down the wall into a wall sit position then extends one leg straight out so all the load is on the working leg. The single leg isometric is a brutal quad builder.
Muscle Group
Glutes, Quadriceps
Equipment Required
Bodyweight
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Brutal quad builder
- Strong unilateral isometric
- Builds knee stability
- No equipment needed
- Useful for athletes
- Trains the glutes
How to perform
- Stand with your back flat against a sturdy wall.
- Walk the feet out and slide down until the thighs are parallel to the floor.
- Set the feet hip width apart at first.
- Brace your core and keep the back flat on the wall.
- Lift one foot off the floor and extend the leg out straight.
- Keep the working leg in the wall sit position.
- Hold the single leg wall sit for time.
- Place the foot back down. Switch legs and repeat.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Quadriceps
Primary