Lower body exercise
Wall Walk Bodyweight Squat
A wall-supported bodyweight squat that helps you find a comfortable depth and build confidence in the squat pattern.
How to perform it
Stand about an arm's length from a wall with feet shoulder-width apart.
Walk your hands down the wall as you sit back into a squat.
Lower to a depth you can control, knees tracking over your toes.
Walk your hands back up as you stand tall.
Coaching cues
- Use the wall for balance, not to pull yourself up
- Keep your whole foot on the floor
- Move at a pace you can control
- Stand all the way up between reps
Squat to a chair or box as a depth target.
Squat without the wall or hold a light weight at your chest.
What it trains
Programming
8–12 reps, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Put it to work
Workouts that use this exercise
Beginner Full-Body Foundations
Foundational patterns for new trainees.
Open workout →Low-Impact Return to Training
A conservative, no-jumping restart.
Open workout →Lower-Body Strength & Control
Deliberate lower-body strength.
Open workout →Balance & Stability
Control through stance changes.
Open workout →15-Minute Busy-Day Workout
A full-body dose in 15 minutes.
Open workout →No-Equipment Home Strength
A complete bodyweight session.
Open workout →Athletic Bodyweight Conditioning
Strength, stability and conditioning.
Open workout →Keep exploring
More lower-body exercises
Get started
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