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Also known as: Wall Press Lunges, Wall leg press, Wall split squat.

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Technique

  1. Stand about one leg-length away from a wall and place one foot on it at around hip height.
  2. Slowly bend your knee to let your body drop forward.
  3. Pause and then press through the ball of your foot to smoothly return to the starting position.
  4. Keep your torso upright and neutral throughout the whole exercise.
  5. Pushing on a wall instead of an elevated surface (like in the Incline lunge) makes this exercise a bit easier from a strength perspective, but harder from a flexibility perspective.
Logging: Repetitions done on one side.

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Muscles

Strength

Secondary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Hip adductors
  • Pelvis
Flexibility

Primary

  • Pelvis
  • Quadriceps
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Free Wall
Free Wall

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Appears in

Joint movements
Kneeflexion
Hipextensionflexion
trains stretches

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Regressions

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Assisted incline lunge

Beginner
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Incline lunge

Beginner
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Assisted deep lunge

Beginner
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Kneeling lunge lifts

Novice
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Deep lunge

Novice
e148

Weighted deep lunge

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.