Bodyweight Single Leg Wall Squat
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The bodyweight single leg wall squat is an isometric lower-body hold that primarily challenges the quadriceps of the working leg, with the glutes and hamstrings assisting to hold the position. Performed with your back flat against a wall and one foot lifted off the floor, it builds quad strength and endurance with no equipment, making it a joint-friendly way to overload a single leg.
Bodyweight Single Leg Wall Squat: So führst du sie aus
- 1Stand with your back flat against a smooth wall, feet roughly hip-width apart and about a foot or two out from the base of the wall.
- 2Brace your core and slide your back down the wall until both knees are bent toward a 90-degree angle, thighs working toward parallel with the floor.
- 3Shift your weight onto one leg and place that foot flat on the floor, knee tracking over your toes.
- 4Extend the other leg out in front of you, lifting that foot off the floor so the working leg supports your full bodyweight.
- 5Keep your back pressed against the wall, shins close to vertical, and your supporting knee stacked over your ankle.
- 6Hold the position, breathing steadily, for your target time while keeping your weight driven through the heel of the working leg.
- 7Lower the lifted foot back to the floor, press through both legs to slide up the wall, then repeat on the other side.
Technik-Tipps
- Set the supporting foot far enough forward that your shin stays vertical and your knee stays over your ankle, not pushed past your toes.
- Drive your weight through the heel and mid-foot of the working leg to load the quad and keep your balance.
- Keep your lower back and shoulders flat against the wall the whole time so the wall carries your torso, not your hands.
- Start with shorter holds and only sink toward a full 90-degree angle as your single-leg strength and balance improve.
Häufige Fehler
- Letting the supporting knee cave inward, which stresses the knee joint and reduces quad tension.
- Sliding the hips too low so the knee travels far past the toes, loading the joint instead of the muscle.
- Pushing off the wall with your hands or arching away from it, which offloads the working leg and defeats the purpose.
- Holding your breath through the set, which spikes blood pressure and shortens how long you can hold the position.
Häufig gestellte Fragen
What muscles does the single leg wall squat work?
It mainly works the quadriceps of the supporting leg, since they hold the bent-knee isometric position. The glutes and hamstrings assist to stabilize the hip and keep your back against the wall.
How long should I hold a single leg wall squat?
Beginners can aim for 10–20 seconds per leg and build up over time. As your quads strengthen, work toward 30–60 second holds, doing 2–4 rounds per leg.
Is the single leg wall squat good for beginners?
It can be, but it is harder than a two-leg wall sit. If single-leg is too much, start with a regular wall sit on both legs and progress once you can hold that comfortably.
How high should I sit in the wall squat?
Aim to slide down until your supporting thigh is close to parallel with the floor, around a 90-degree knee bend. Sit higher if your knee feels strained or your balance breaks down.
