Wall Squat
The foundation of Wall Pilates: a supported squat that builds your legs and glutes while the wall keeps your back honest.
- Level
- Beginner
- Format
- Reps
- Tempo
- 2s down · 2s up
- Targets
- Legs, Glutes
Set up
Back flat against the wall, feet a step forward and hip-width apart, weight in your heels.
How to do it well
- 1
Slide down only as far as your back stays in full contact with the wall.
- 2
Knees track over your toes — the common fault is letting them drift inward.
- 3
Push the floor away on the way up rather than pulling with your back.
The cue you’ll hear most
“Knees over your toes — don’t let them fall inward.”
The single most common fault on this move — your voice coach calls it out a quarter of the way into every interval.
Make it easier
Go only a quarter of the way down, and pause there.
Make it harder
Slide lower, and add a two-second hold at the bottom of each repetition.
