Wall Upper Back Reverse Bent Squat
The wall upper back reverse bent squat is a bodyweight exercise that combines a wall squat with an upper back rounded position. It targets the upper back musculature during the squat hold while the legs perform the primary strengthening work.
How to do it
- Stand with your back against the wall and feet shoulder-width apart.
- Slide your back down the wall into a squat position until your thighs are parallel to the floor.
- Round your upper back slightly against the wall and reach your arms forward.
- Hold the position while engaging your upper back and core.
- Slide back up to standing and repeat for the desired number of repetitions.
Form cues
- Keep your back firmly against the wall as you slide down.
- Round your upper back gently to engage the target muscles.
- Reach your arms forward to maintain your balance.
- Breathe steadily throughout the entire hold.
Breathing: Inhale deeply as you slide down the wall, and exhale steadily while holding the position and reaching forward.
Common mistakes
- Sliding too low before building strength, which strains the knees and lower back.
- Arching the upper back away from the wall, which reduces the intended upper back engagement.
- Holding your breath during the static squat position, which elevates blood pressure unnecessarily.
Muscles worked
Primary: upper back. Secondary: quads, glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets × 40 seconds hold, rest 60 s
Lose weight
3 sets × 30–45 seconds hold, rest 45 s
Build muscle
4 sets × 45–60 seconds hold, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp knee or lower back pain, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my legs start burning quickly?
That is normal since the quads and glutes are working hard to hold the squat position.
Can I do this exercise every day?
It is best to allow 24 to 48 hours of recovery between sessions to let your muscles repair.
Why should my upper back be rounded?
Rounding the upper back slightly helps target the upper back musculature while utilizing the wall for support.