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The bodyweight wall squat lowers and raises the body while the back and hips remain against a wall. Both feet stay on the floor in front of the wall, and no ball or external weight is used. The quadriceps and gluteus maximus are the main targets. This entry describes repeated squats with a brief pause, rather than a wall sit held for time.

1. Stand with your back against a stable wall and place both feet far enough forward to allow a controlled slide. Keep the floor clear and the feet planted.
2. Hold the arms comfortably in front of the chest without pushing on the thighs. Establish back and hip contact before beginning.
3. Bend the hips and knees to slide downward along the wall. Keep both feet in place and choose a depth you can reach without losing wall contact.
4. Pause briefly while maintaining your posture and regular breathing. Do not force the knees or hips to match a fixed angle in a picture.
5. Press through both feet to slide back up and straighten the legs. Repeat the descent and return with the same stance rather than turning the set into a prolonged hold.

The bodyweight sumo squat uses a wide stance with the toes turned outward. Both knees and hips bend as the pelvis lowers between the legs, while the arms remain unloaded. Gluteus maximus and the quadriceps are the main targets. The wide foot placement distinguishes this demonstration from a narrower bodyweight squat; there is no dumbbell or kettlebell held between the feet.

1. Stand with the feet wider than your usual squat stance and turn the toes outward to a comfortable angle. Keep both feet supported on the floor.
2. Let the arms rest between the thighs without pressing on the knees. Settle your balance and keep the trunk controlled before lowering.
3. Bend both knees and hips to lower between the legs. Let the knees follow the direction of the toes rather than collapsing inward.
4. Stop at a depth you can control while keeping the feet planted and the torso steady. There is no need to force an identical depth or foot angle to the demonstration.
5. Push through both feet to stand, straightening the hips and knees without jumping. Repeat with the same stance and a deliberate descent.

A crunch with the hips and knees bent and the lower legs raised. The shown version keeps the tucked legs relatively still while the upper torso curls.

1. Lie on a mat and raise the bent legs to a comfortable tabletop position.
2. Set the arms as shown without pulling the neck.
3. Curl the upper back off the floor while keeping the tucked leg position controlled.
4. Lower the upper torso slowly before repeating.

The bodyweight wall squat lowers and raises the body while the back and hips remain against a wall. Both feet stay on the floor in front of the wall, and no ball or external weight is used. The quadriceps and gluteus maximus are the main targets. This entry describes repeated squats with a brief pause, rather than a wall sit held for time.

1. Stand with your back against a stable wall and place both feet far enough forward to allow a controlled slide. Keep the floor clear and the feet planted.
2. Hold the arms comfortably in front of the chest without pushing on the thighs. Establish back and hip contact before beginning.
3. Bend the hips and knees to slide downward along the wall. Keep both feet in place and choose a depth you can reach without losing wall contact.
4. Pause briefly while maintaining your posture and regular breathing. Do not force the knees or hips to match a fixed angle in a picture.
5. Press through both feet to slide back up and straighten the legs. Repeat the descent and return with the same stance rather than turning the set into a prolonged hold.

This bodyweight squat bends both knees and hips while the arms extend forward for balance. Both feet remain on the floor and no external weight is held. Gluteus maximus and the quadriceps are the main targets. The selected setup is an unloaded squat, so a barbell, dumbbell or wall-supported version requires a different equipment and support record.

1. Stand with both feet comfortably spaced on a clear, level surface. Extend the arms forward without locking the shoulders into a strained position.
2. Settle your balance over the feet and keep the trunk controlled. Begin bending the hips and knees as though lowering toward a seat.
3. Lower smoothly with the knees following the feet. Keep both heels supported and avoid rushing into the bottom position.
4. Pause at a depth you can control without rounding or losing balance. The illustration does not require every person to reach an identical thigh angle.
5. Push through both feet to straighten the knees and hips and return to standing. Repeat using the same stance, arm position and deliberate lowering speed.

A dead-bug variation with the arms held vertically while the legs move one at a time. The goal is a steady trunk rather than reaching the foot as low as possible.

1. Lie on your back with arms pointing upward and hips and knees bent.
2. Brace gently while breathing; keep the ribs from lifting.
3. Extend one leg away from you and lower it only while the torso remains steady.
4. Bring that leg back, then change legs. Keep the hands above the shoulders.