Moves/Squats on the wall

Squats on the wall

ID: 107

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Wall Based, Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. End range is where the real work happens — do not shy away from it.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.