Bodyweight Squat
Sit back and down, chest tall, heels on the floor.
How to do it →Bodyweight Squat vs Wall Sit
Both train your quads. Here's how they differ, and when to pick each one.
Wall Sit
Back flat on the wall, thighs level with the floor, breathe.
How to do it →Side by side
| Bodyweight Squat | Wall Sit | |
|---|---|---|
| Kit | Bodyweight | Bodyweight |
| Main muscles | Quads, Glutes | Quads |
| Also works | Adductors, Core | Glutes |
| Bench needed | No | No |
| One side at a time | No | No |
| Works at home | Yes, no kit | Yes, no kit |
| Starting load | Your bodyweight | Your bodyweight |
How each one feels
Bodyweight Squat
- Sit your hips back and down like you're aiming for a chair.
- Keep your chest up and heels on the floor.
- Stand up by pushing the floor away.
Watch out for: Heels lifting.
Wall Sit
- Slide down until your thighs are roughly level with the floor.
- Knees over ankles, breathe steadily and hold.
Watch out for: Hips higher than knees (too easy).
Bodyweight Squat: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your adductors and core.
- − Harder to add weight in small steps as you get stronger.
Wall Sit: pros and cons
- + No kit needed, so you can do it anywhere.
- + Really focused on your quads.
- − Harder to add weight in small steps as you get stronger.
Which should you pick?
- Pick Bodyweight Squat if you train at home, travel a lot, or want something you can do anywhere.
- Pick Wall Sit if you train at home, travel a lot, or want something you can do anywhere.
- Bodyweight Squat needs no kit, so it's great at home or when the gym's packed.
- Bodyweight Squat is the natural next step once Wall Sit gets awkward to load.
- Wall Sit needs no kit, so it's great at home or when the gym's packed.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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