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Wall squat

3 sets of 8-10 squats facing a wall, 5-10 s hold at the bottom, 1 min rest.

Slot
Mobility
Focus
Mobility
Time
8 min
Intensity
Low
Injury risk
Low
Intervals
3 rounds, 1:00 rest
Equipment
Floor space

How to do it

Stand facing a wall with your toes turned out and almost touching it. Squat down, keeping your knees and thighs as close to the wall as you can, until you feel a stretch in your inner thighs. Hold 5-10 seconds, then stand up. Do 8-10 reps per set, 3 sets, with 1 minute rest. This opens the hips so you can stay close to the wall when climbing.

Who it’s for

Anyone whose hips stop them getting close to the wall on high steps and drop knees. It’s a mobility drill dressed up as a squat, and it’s the safest way to find out how much room you actually have.

Common mistakes

  • Standing too far back. Toes almost touching the wall. The closer you start, the more honest the position.
  • Letting the knees fall in. They track out over the toes. Knees rolling inward means you’re borrowing range from somewhere else.
  • Rounding the lower back at the bottom. Stop at the depth where your back still feels long, hold there, and let the range come over weeks.
  • Holding your breath. Breathe through the hold. Ten seconds is a long time with locked ribs.

How to progress

Start with your toes a hand’s width from the wall if you can’t get down at all, then move closer week by week. Once you can hold the bottom comfortably for ten seconds with your thighs against the wall, add a light weight held at your chest.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.