We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.
Health

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

What are Wall Squats?

Alex Tree
By
Updated: May 17, 2024
Views: 10,392
Share

Wall squats, also known as wall sits, are strengthening repetitive leg exercises that target the quadriceps and hamstrings of the upper legs and need the assistance of a straight and stable wall. The wall squat can also exercise the calves, depending on the variation. One variation involves standing against a wall, then squatting until the thighs are parallel to the floor. Another variation involves lifting the left and right heels one at a time to help strengthen the calves.

To perform this exercise, the person’s back should be placed firmly against a stable wall. Their feet should be at least 2 feet (about 0.6 m) forward from the body, shoulder-width apart, with toes pointing forward. The exerciser should squat low by sliding down the wall until his or her thighs are parallel to the ground and form a 90-degree angle with the lower legs. This position is normally held for at least 30 seconds before the person slowly moves back to the original standing position. Sometimes a chair or pole is used to assist the exerciser in standing back up.

The hands should be kept off the legs during the squat. Normally, this exercise is part of a routine and repeated at least three times. Repetitions become easier over time as the legs’ muscle strength improves. Sports that involve running, jumping, or kicking use the leg muscles to a great extent and can lead to injuries because of weak upper leg muscles. By strengthening the quadriceps, hamstrings, and calves through wall squats, leg- and knee-related injuries are better prevented.

Single-leg wall squats can also be performed to add more challenge to the exercise. To perform this exercise, one leg is brought forward during the squat so the other leg supports the entire body. This position is held for a minimum of 15 seconds and helps strengthen and tone the calves.

Wall squats tone the muscles relatively quickly and help build endurance. When incorporated into a physical fitness regime, this endurance can improve the performance of other physical activities, such as running and jumping. Likewise, the exerciser’s performance in such sports as skiing can improve with wall squats, due to the sport’s heavy use of leg muscles.

These squats can be performed in many places, such as at home or in the office. Like any exercise, precautionary measures should be observed to avoid both short-term and long-term injuries. Comfortable shoes and a smooth wall are important when performing this exercise.

Share
WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Alex Tree
By Alex Tree
Andrew McDowell is a talented writer and WiseGeek contributor. His unique perspective and ability to communicate complex ideas in an accessible manner make him a valuable asset to the team, as he crafts content that both informs and engages readers.

Editors' Picks

Discussion Comments
Alex Tree
Alex Tree
Andrew McDowell is a talented writer and WiseGeek contributor. His unique perspective and ability to communicate complex ideas in an accessible manner make him a valuable asset to the team, as he crafts content that both informs and engages readers.
Share
https://www.wisegeek.net/what-are-wall-squats.htm
Copy this link
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.