Single Leg Wall Squats
ID: 142
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- Exercise Types:
- Lower Squat, Lower Step
- Contraindications:
- Lower Back Problems, Knee Problems
- Equipment:
- Wall Based
- Applicability:
- Group&Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Full foot contact with the floor — heel, arch, and ball stay grounded.
- 2. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
- 3. Think of sitting between your heels rather than sitting back onto them.
Regression:
Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.
Progression:
Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.
Common Problems:
Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.