Isometric Wall Squat

Isometric Wall Squat

In this lesson you will learn how to do an isometric wall squat. The isometric wall squat is an isometric strength exercise for the quadriceps where you sit down, lean against a wall and hold this position for at least 15 seconds. Keep in mind that an isometric exercise only improves strength and endurance at one position. So if you need strength at a position where you knees are bent 90°, you should do this exercise with your knees bent 90°. There are different variations of this exercise. Some people don't elevate the heels, others hold two dumbbells on the sides etc. The isometric wall squat I am explaining here comes from China. At Song Jiang Wushu School we did this a couple of times per week. For more information on isometric strength training, click here. Find track and field related training methods at track and field main. Do the isometric wall squat to improve your isometric leg strength as follows...


  • Stand with your feet about one shoulder width apart and lean against a (slippery) wall.
  • Your hips and your shoulder blades should not touch the wall.
  • Elevate your heels and bend your knees slightly less than 90°.
  • Don't plant your feet too close to the wall.
  • Extend both arms in front of your chest and breathe slowly and concentrated. Look straight forward and hold this position at least 15 seconds. Some traditional martial artists can hold the isometric wall squat for 30 minutes and more.


  • Hold the isometric wall squat 15 to 180 seconds.
  • Warm up your knees and stretch a little before you do this exercise.
  • Instead of leaning against a wall, you can also hold a free squat position or a squat position with a barbell on your back.
  • If you are holding the isometric wall squat for more than 30 seconds, don't stand up too fast.
  • You can also practice the isometric wall squat back to back with a training partner


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