Wall Reverse Hand Squat
The wall reverse hand squat is a bodyweight squat variation where the hands are placed on the wall behind the body for postural support during the descent. It targets the quadriceps while allowing the back to remain upright throughout the movement.
How to do it
- Stand facing away from the wall and reach both hands behind you to rest against the wall at waist height.
- Walk your feet slightly forward and position them hip-width apart.
- Keeping your hands on the wall for support, slowly lower your hips into a squat position.
- Descend until your thighs are parallel to the floor, then press through your heels to return to standing.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest upright
- Press your heels into the floor
- Maintain light pressure on the wall
- Track knees over your toes
- Lower with control
Breathing: Inhale as you lower your hips, and exhale as you press back to standing.
Common mistakes
- Rounding the back, which can reduce core engagement and comfort
- Lifting heels off the floor, which shifts weight incorrectly to the knees
- Moving too quickly, which prevents you from feeling the muscles work
- Locking the knees at the top, which removes tension from the quads
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your knees or lower back, stop immediately and check with a professional.
- If you have limited shoulder mobility, place your hands at a height that feels comfortable and strain-free.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why use the wall for this squat?
The wall provides balance and helps you maintain an upright posture, making it easier to focus on your quad strength.
Where should I feel this exercise?
You should primarily feel the effort in your quadriceps (the front of your thighs) and your glutes.
What if my knees hurt?
Ensure your weight stays back in your heels and your knees are tracking in line with your toes. If pain persists, stop and choose a shallower range of motion.