Moves/90 Degree Wall Catch

90 Degree Wall Catch

ID: 196

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Exercise Types:
Lower Step, Upper Pull
Contraindications:
Knee Problems, Ankle/Calf Problems, Wrist Problems
Equipment:
Wall Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
  2. 2. Brace core before stepping; stability is set before the weight shifts.
  3. 3. Step length determines demand — longer step increases glute load, shorter increases quad.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.