Women Should Do Squats Against the Wall

Doing squats up against the wall allows you to stay in the same position for a longer period of time. It's more comfortable this way, as you have solid support. Additionally, it prevents you from having to pay attention to your balance. 
Women Should Do Squats Against the Wall

Last update: 30 March, 2019

These types of exercises slim the body and strengthen the muscles. Doing squats against the wall has certain advantages compared to other ways of doing this exercise. By doing squats you won’t only improve your appearance but also your health.

Squats are one of the most versatile exercises. They offer a variety of options to train different muscle groups in the legs and glutes. Additionally, you benefit your abdomen because when you do squats you must contract your abs. You can also do squats at home if you don’t have the time or chance to go to the gym.

With equipment that’s easy to find or using no equipment at all, you can practice squats frequently and safely. You can choose whether to do stationary or dynamic squats, with or without weights, with one leg or both.

There are so many different possibilities and the same is true for the benefits. If you have them on hand, bars and dumbbells are excellent allies for training these areas.

One of the areas that women pay the most attention to is their legs and glutes. Squats are ideal for strengthening, perfect for a woman proud of her body.

How to do squats against the wall

Both beginners and people with an advanced level will find this an excellent exercise option. Doing squats against the wall allows you to strengthen and tone your muscles. For this reason, squats are ideal if you’re recovering from an injury because you aren’t straining your neck, shoulders, or back.

To do squats against the wall, it’s enough to lean your back and head against the wall, stand with your feet apart, and lower your body. Lower yourself until your knees and hips form a right angle. Your thighs should be parallel to the ground.

With your arms crossed over your chest, hold this position for 20 to 30 seconds while contracting your abdominal muscles.

Woman using a weighted ball to do squats against the wall

The 20-second minimum for squats against the wall

Your muscles will start working fully after 20 seconds have passed, so the more you can hold out, the better. Afterward, raise your body and begin the next repetition. In total, you should do at least 12 squats.

It’s important to keep in mind that your feet should be placed 60 centimeters in front of your body. Additionally, stand with your feet 15 centimeters apart.

Furthermore, as you lower your body, your knees should never extend over your ankles. This way, you strengthen your quadriceps, at the front on your thighs and in the back on your hamstrings. If you maintain this technique, you’ll also prevent knee injuries.

Your quadriceps will carry the most weight but the rest of your muscles will also be active. If you’re starting to work out, ideally you’ll want to do 12 repetitions.

You might like: How to Do Pistol Squats

Increase the intensity

Another way to challenge yourself physically while doing squats is by changing the intensity of the workout as you improve your physical condition. When doing squats against the wall, slide down only 5 centimeters. On the second squat, slide a little further down.

Keep doing squats until you are lowering yourself to a 90-degree angle.

Another exercise that’s ideal for strengthening your legs consists of raising your legs while in the squat position. Start the workout with your back against the wall and your legs bent at a 90-degree angle. From there, raise one leg and hold it stretched out in front of you for 10 minutes.

Afterward, do the same exercise with the other leg. Five squats are enough to activate your muscles and make them work hard unless a trainer or physician has indicated otherwise.

This exercise provides unquantifiable benefits for your body. Practicing these exercises regularly will not only keep you in shape but they’re also good for your mind. This is because it increases oxygen flow to your brain and improves circulation.

In the same way, strengthening your legs will guarantee that you’re able to do your daily activities better and it will allow you to walk and stand up easily. Therefore, if you’re a woman you should be doing squats against the wall to improve your workout results and your appearance.

Woman listening to music doing squats against the wall during sunset

Balance and body alignment 

Another one of the advantages of doing squats is that it allows you to experience the correct alignment of your body. Additionally, doing this at home doesn’t require any additional equipment. All you need is a wall and the willingness to exercise.

To summarize, squats activate the muscles in your legs and glutes, so they’re a very complete exercise. If you have a knee injury, this is the perfect exercise for preventing further injury. In addition to being a great exercise to stay in shape, it’s also great prevention.


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Escamilla, R. F., Zheng, N., Macleod, T. D., Brent Edwards, W., Imamura, R., Hreljac, A., … Andrews, J. R. (2009). Patellofemoral joint force and stress during the wall squat and one-leg squat. Medicine and Science in Sports and Exercise41(4), 879–888. https://doi.org/10.1249/MSS.0b013e31818e7ead
  • Glavina, B., & Pérez, J. (2009). Actividad muscular lumbar durante el ejercicio de sentadillas y su relación con sujetos de diferentes características físicas. Revista Iberoamericana de Fisioterapia y Kinesiologia12(2), 67–72. https://doi.org/10.1016/j.rifk.2009.10.005

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.