Wall Squats

Exercise Tips

  • Imagine sitting in a chair while doing this. Bring your butt down, and keep your back straight
  • Get a good foot position so you do not slip
  • Keep your arms straight out the entire time

Wall Squats

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your gluteals and hamstrings.

Muscle Group

Quadriceps, Gluteals, Hamstrings


2 Days a Week to
3 Days a Week


Medicine Ball

Cardiovascular Benefit


Muscle Group: Quadriceps, Gluteals, Hamstrings

Equipment: Medicine Ball

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Medicine Ball Exercises – Legs

Starting Position: Stand about a foot from a sturdy wall and lean your back against it. Hold a medicine ball in both hands and extend your arms straight out in front of you at shoulder level.

  1. 1 Slowly squat down until your thighs are parallel with the floor, sliding down the wall but not using it for support. Do not let you knees go past your ankles.
  2. 2 Slowly return to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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