Partial Wall Squat

Quads, Glutes, CoreWall

A wall-supported movement that gently targets your legs and core. Wall contact reduces axial load on your spine, making it a safe way to master proper squat mechanics.

How to do it

1Stand with your back a short step away from a wall, pressing your shoulder blades and sacrum flat against it.

2Set your feet shoulder-width apart, pointing your toes slightly outward.

3Smoothly bend your knees and slide down the wall into a comfortable partial squat.

4Keep your knees tracking in line with your toes throughout the entire movement.

5Drive through your feet and slide back up under control to the start position.

Common mistakes

Letting your knees cave inward as you lower down, placing extra stress on the knee joints.

Lifting your heels off the floor, shifting all your weight onto the balls of your feet.

Arching your lower back excessively and pulling your lumbar spine off the wall.

Breathing

Inhale as you slide down the wall. Exhale smoothly as you drive through your feet and rise back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.