---
title: "Wall Squat with Pause Bodyweight"
description: "Stand with your back against a wall and your feet shoulder-width apart, about 2 feet away from the wall."
locale: en
slug: wall-squat-with-pause-bodyweight
url: "https://hi.fitness/exercises/wall-squat-with-pause-bodyweight"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Core","Glutes","Hamstrings"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/cc214677-wall-squat-with-pause-bodyweight.mp4"
updatedAt: 2026-07-30T23:30:12+00:00
---
# Wall Squat with Pause Bodyweight

Stand with your back against a wall and your feet shoulder-width apart, about 2 feet away from the wall.

## How to do it

1. Stand with your back against a wall and your feet shoulder-width apart, about 2 feet away from the wall.
2. Slide your back down the wall until your thighs are parallel to the floor and your knees are at a 90-degree angle, ensuring your knees are directly above your ankles.
3. Pause for 5-10 seconds and then push through your heels to stand back up, sliding your back up the wall until you return to the starting position.
4. Repeat for the desired number of repetitions.

## Form tips

- Ensure your knees do not extend past your toes to avoid placing unnecessary strain on your joints.
- Breathe steadily: inhale as you lower into the squat and exhale as you stand back up.
- Press your lower back firmly against the wall to ensure proper alignment and support.

## Similar exercises

- [Dumbbell Bench Squat](https://hi.fitness/exercises/dumbbell-bench-squat) - Quads · Dumbbell
- [Assisted Pistol Squats](https://hi.fitness/exercises/assisted-pistol-squats) - Quads · Other
- [Exercise Ball Wall Squat](https://hi.fitness/exercises/exercise-ball-wall-squat) - Quads · Stability ball
- [Barbell Squat Back Pov](https://hi.fitness/exercises/barbell-squat-back-pov) - Quads · Barbell
- [Band Leg Press](https://hi.fitness/exercises/band-leg-press) - Quads · Resistance band
- [Band Single Leg Split Squat](https://hi.fitness/exercises/band-single-leg-split-squat) - Quads · Resistance band
- [Band Spanish Split Squat](https://hi.fitness/exercises/band-spanish-split-squat) - Quads · Resistance band
- [Sumo Squat Over Shoulder Resistance Band](https://hi.fitness/exercises/sumo-squat-over-shoulder-resistance-band) - Quads · Resistance band