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Tone Your Legs With Isometrics – Wall Squat!

Sitting Down Has Never Been Harder!

Posted by HunterGrindle - September 12th, 2015

If you're at home, and you don't have a ton of time or equipment, isometric exercises are a great way to strengthening your muscles. Though I wouldn't recommend this long term, if you want to see some short term gains, it never hurts to mix things up every now and then and see how your body reacts.

What Is An Isometric Exercise?

For those of you who aren't familiar with what an isometric exercise is, it simply means you are creating tension in the muscle without performing any continuous movement. The equation for work is [Work = Force x Distance], and while there is a force in isometric exercises, the force isn't applied over a distance.

The Wall Squat

The isometric exercise I'll be covering in this article is the wall squat. Wall squats mainly target the quads, but you'll also feel them in your hamstrings and glutes. Wall squats can be very easy, or extremely difficult, depending on your level of fitness. As seen in the video, you can sit in a high squat position, or you can sit with your thighs parallel to the floor. You can widen your stance or shorten it, and you can even hold weight if you want to take it up a notch.

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How & Why To Incorporate These Into Your Training

When I program workouts for my body weight boot camp classes, sometimes I'll end a four exercise circuit off with wall squats to completely fatigue my participants' muscles. For any coaches out there, you should know that these are good to program into your workouts for a couple of reasons:

  • You feel the BURN! OK so this doesn't automatically make it an effective exercise, BUT as a coach I'm sure you have found that your clients sometimes prefer the burn over the most effective exercise that doesn't make them feel AS tired.
  • There's no way of cheating your way around wall squats! If someone does try to cheat, it's pretty obvious and you can call them out.

A sample circuit workout I might run in my women's bodyweight boot camp class might look like this:

4 Exercises, 4 Rounds:

  1. Jumping Jacks x 30s / Rest 15s
  2. Russian Twists x 30s / Rest 15s
  3. Pushups x 30s / Rest 15s
  4. Squat Holds x 30s / Rest 30s

They get just enough rest in-between the squat holds and the jumping jacks to be able to perform them with good form... but still feel some side effects :)

Improving Your Wall Squats

Wall squats are fairly easy to improve on. Do them twice a week for three weeks, and hold it for 5-10 seconds longer than your previous attempt each time you do them! Like I said in the beginning of this article though – this is not a long term plan. I wouldn't go any longer than three weeks with this.


I hope you enjoyed this article, and in the comments below, please feel free to ask ask any questions that you may have!

All the best,

Hunter Grindle

Head Trainer – Hybrid Fitness Systems

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How To Start Lifting!

My Journey From Being A Noob To Natural Bodybuilder Everyone has to start somewhere when it comes to lifting. I started in my...


great article man. Thanks for advices.


Nice read, and the wallsquat is great. Eventhough i actually prefer by now loaded  barbell-squat 'holds' in parallel or below parallel (atg) they HURT... but give you the combined effect of wallsquats as well as the strength to bear the lowest position of  the barbell squats. I do them as part of my warmup sets paired with rythm squats. Great stuff in combo.




So true about the perception of the burn. Really liked that small part of the article! Great job overall!


Great stuff Hunter!


i havent really tried this workout yet but it would be pretty cool to add this to my cardio days as a finisher, awesome article!


wall sit is killer haha! nicw article :)


Again you want to give your muscles definition? You want your muscles hard while giving you strength? Then read this article. Any questions and great article!


I do the wall sit / squat with a kettlebell as part of my leg routine and it's a great exercise. Isometrics definitely have their importance too as Bruce Lee often did this after a workout, and he had strength immensely above that of his height, size or stature, so they seem to be effective.

He also believed in mastering a weight, before loading more, by use of complexes!


People forget about isometrics, but the wall sit is definitely a good one. Try that after an intense leg workout, I bet it would work great!