{"id":66015,"date":"2021-01-22T11:26:56","date_gmt":"2021-01-22T16:26:56","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=66015"},"modified":"2025-03-12T12:09:54","modified_gmt":"2025-03-12T17:09:54","slug":"killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/","title":{"rendered":"Killer Wall Squats 2"},"content":{"rendered":"<p><iframe src=\"https:\/\/www.youtube.com\/embed\/c4NZRaloy8A\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<p data-start=\"62\" data-end=\"525\">Killer Wall <a href=\"https:\/\/www.fitzness.com\/blog\/wp-admin\/post.php?post=66015&amp;action=edit\">squats<\/a>, also known as <strong data-start=\"89\" data-end=\"102\">wall sits<\/strong>, are one of the most effective exercises for building lower body strength, endurance, and stability. When taken to the next level with advanced variations\u2014known as <strong data-start=\"267\" data-end=\"289\">killer wall squats<\/strong>\u2014this exercise becomes a serious test of leg power and muscular endurance. Whether you\u2019re an athlete, fitness enthusiast, or just looking to strengthen your legs, killer wall squats will leave your quads burning and your core engaged.<\/p>\n<h2 data-start=\"527\" data-end=\"568\"><strong data-start=\"530\" data-end=\"566\">Why Wall Squats Are So Effective<\/strong><\/h2>\n<p data-start=\"570\" data-end=\"625\">Wall squats engage multiple muscle groups, including:<\/p>\n<ul data-start=\"626\" data-end=\"949\">\n<li data-start=\"626\" data-end=\"708\"><strong data-start=\"628\" data-end=\"642\">Quadriceps<\/strong> \u2013 Primary movers that stabilize and support the squat position.<\/li>\n<li data-start=\"709\" data-end=\"799\"><strong data-start=\"711\" data-end=\"734\">Glutes &amp; Hamstrings<\/strong> \u2013 Assist in maintaining balance and supporting knee stability.<\/li>\n<li data-start=\"800\" data-end=\"889\"><strong data-start=\"802\" data-end=\"823\">Core &amp; Lower Back<\/strong> \u2013 Engage to keep your spine upright and protect against strain.<\/li>\n<li data-start=\"890\" data-end=\"949\"><strong data-start=\"892\" data-end=\"902\">Calves<\/strong> \u2013 Help stabilize and support the lower legs.<\/li>\n<\/ul>\n<p data-start=\"951\" data-end=\"1109\">Unlike regular squats, <strong data-start=\"974\" data-end=\"1008\">wall squats eliminate momentum<\/strong>, forcing the muscles to sustain contraction over time, improving muscular endurance and stability.<\/p>\n<h2 data-start=\"1111\" data-end=\"1148\"><strong data-start=\"1114\" data-end=\"1146\">How to Do a Basic Wall Squat<\/strong><\/h2>\n<ol data-start=\"1150\" data-end=\"1498\">\n<li data-start=\"1150\" data-end=\"1212\"><strong data-start=\"1153\" data-end=\"1168\">Find a wall<\/strong> and stand with your back flat against it.<\/li>\n<li data-start=\"1213\" data-end=\"1293\"><strong data-start=\"1216\" data-end=\"1242\">Walk your feet forward<\/strong> about 2 feet while keeping them hip-width apart.<\/li>\n<li data-start=\"1294\" data-end=\"1401\"><strong data-start=\"1297\" data-end=\"1316\">Lower your body<\/strong> until your knees form a <strong data-start=\"1341\" data-end=\"1360\">90-degree angle<\/strong>. Keep your back flat against the wall.<\/li>\n<li data-start=\"1402\" data-end=\"1447\"><strong data-start=\"1405\" data-end=\"1426\">Hold the position<\/strong> for 30-60 seconds.<\/li>\n<li data-start=\"1448\" data-end=\"1498\"><strong data-start=\"1451\" data-end=\"1478\">Push through your heels<\/strong> to stand back up.<\/li>\n<\/ol>\n<p data-start=\"1500\" data-end=\"1581\">Once you can hold a basic wall squat for <strong data-start=\"1541\" data-end=\"1555\">60 seconds<\/strong>, it\u2019s time to level up.<\/p>\n<h2 data-start=\"1583\" data-end=\"1620\"><strong data-start=\"1586\" data-end=\"1618\">Killer Wall Squat Variations<\/strong><\/h2>\n<h3 data-start=\"1622\" data-end=\"1654\"><strong data-start=\"1626\" data-end=\"1652\">1. Weighted Wall Squat<\/strong><\/h3>\n<ul data-start=\"1655\" data-end=\"1766\">\n<li data-start=\"1655\" data-end=\"1724\">Hold a <strong data-start=\"1664\" data-end=\"1707\">dumbbell, kettlebell, or weighted plate<\/strong> at your chest.<\/li>\n<li data-start=\"1725\" data-end=\"1766\">Increases leg endurance and strength.<\/li>\n<\/ul>\n<h3 data-start=\"1768\" data-end=\"1802\"><strong data-start=\"1772\" data-end=\"1800\">2. Single-Leg Wall Squat<\/strong><\/h3>\n<ul data-start=\"1803\" data-end=\"1924\">\n<li data-start=\"1803\" data-end=\"1859\">Extend one leg straight out while holding the squat.<\/li>\n<li data-start=\"1860\" data-end=\"1924\">Challenges balance, core stability, and unilateral strength.<\/li>\n<\/ul>\n<h3 data-start=\"1926\" data-end=\"1960\"><strong data-start=\"1930\" data-end=\"1958\">3. Wall Squat with Pulse<\/strong><\/h3>\n<ul data-start=\"1961\" data-end=\"2091\">\n<li data-start=\"1961\" data-end=\"2037\">Lower into a squat and <strong data-start=\"1986\" data-end=\"2007\">pulse up and down<\/strong> in a small range of motion.<\/li>\n<li data-start=\"2038\" data-end=\"2091\">Increases time under tension for an intense burn.<\/li>\n<\/ul>\n<h3 data-start=\"2093\" data-end=\"2132\"><strong data-start=\"2097\" data-end=\"2130\">4. Resistance Band Wall Squat<\/strong><\/h3>\n<ul data-start=\"2133\" data-end=\"2250\">\n<li data-start=\"2133\" data-end=\"2184\">Place a <strong data-start=\"2143\" data-end=\"2181\">resistance band around your thighs<\/strong>.<\/li>\n<li data-start=\"2185\" data-end=\"2250\">Press knees outward to engage the glutes and hip stabilizers.<\/li>\n<\/ul>\n<h3 data-start=\"2252\" data-end=\"2292\"><strong data-start=\"2256\" data-end=\"2290\">5. Wall Squat with Heel Raises<\/strong><\/h3>\n<ul data-start=\"2293\" data-end=\"2409\">\n<li data-start=\"2293\" data-end=\"2360\">While in the squat, <strong data-start=\"2315\" data-end=\"2334\">lift your heels<\/strong> and hold for 5 seconds.<\/li>\n<li data-start=\"2361\" data-end=\"2409\">Strengthens the calves and improves balance.<\/li>\n<\/ul>\n<h3 data-start=\"2411\" data-end=\"2454\"><strong data-start=\"2415\" data-end=\"2452\">6. Wall Squat with Dumbbell Press<\/strong><\/h3>\n<ul data-start=\"2455\" data-end=\"2583\">\n<li data-start=\"2455\" data-end=\"2518\">Hold dumbbells and <strong data-start=\"2476\" data-end=\"2499\">press them overhead<\/strong> while squatting.<\/li>\n<li data-start=\"2519\" data-end=\"2583\">Engages shoulders, arms, and core for a full-body challenge.<\/li>\n<\/ul>\n<h2 data-start=\"2585\" data-end=\"2627\"><strong data-start=\"2588\" data-end=\"2625\">Killer Wall Squat Workout Routine<\/strong><\/h2>\n<p data-start=\"2629\" data-end=\"2652\"><strong data-start=\"2629\" data-end=\"2650\">Beginner Routine:<\/strong><\/p>\n<ul data-start=\"2653\" data-end=\"2792\">\n<li data-start=\"2653\" data-end=\"2695\">Wall Squat Hold \u2013 3 sets of 30 seconds<\/li>\n<li data-start=\"2696\" data-end=\"2741\">Wall Squat with Pulse \u2013 3 sets of 15 reps<\/li>\n<li data-start=\"2742\" data-end=\"2792\">Resistance Band Wall Squat \u2013 3 sets of 12 reps<\/li>\n<\/ul>\n<p data-start=\"2794\" data-end=\"2817\"><strong data-start=\"2794\" data-end=\"2815\">Advanced Routine:<\/strong><\/p>\n<ul data-start=\"2818\" data-end=\"3028\">\n<li data-start=\"2818\" data-end=\"2864\">Weighted Wall Squat \u2013 3 sets of 45 seconds<\/li>\n<li data-start=\"2865\" data-end=\"2921\">Single-Leg Wall Squat \u2013 3 sets of 30 seconds per leg<\/li>\n<li data-start=\"2922\" data-end=\"2973\">Wall Squat with Heel Raises \u2013 3 sets of 12 reps<\/li>\n<li data-start=\"2974\" data-end=\"3028\">Wall Squat with Dumbbell Press \u2013 3 sets of 10 reps<\/li>\n<\/ul>\n<h2 data-start=\"3030\" data-end=\"3063\"><strong data-start=\"3033\" data-end=\"3061\">Tips for Maximum Results<\/strong><\/h2>\n<ul data-start=\"3065\" data-end=\"3427\">\n<li data-start=\"3065\" data-end=\"3151\"><strong data-start=\"3067\" data-end=\"3094\">Keep Your Knees Aligned<\/strong> \u2013 Avoid letting them cave in or extend past your toes.<\/li>\n<li data-start=\"3152\" data-end=\"3226\"><strong data-start=\"3154\" data-end=\"3174\">Engage Your Core<\/strong> \u2013 Keep your abs tight to support your lower back.<\/li>\n<li data-start=\"3227\" data-end=\"3330\"><strong data-start=\"3229\" data-end=\"3249\">Breathe Steadily<\/strong> \u2013 Don\u2019t hold your breath. Inhale through your nose, exhale through your mouth.<\/li>\n<li data-start=\"3331\" data-end=\"3427\"><strong data-start=\"3333\" data-end=\"3365\">Increase Hold Time Gradually<\/strong> \u2013 Challenge yourself by adding <strong data-start=\"3397\" data-end=\"3414\">10-15 seconds<\/strong> each week.<\/li>\n<\/ul>\n<h2 data-start=\"3429\" data-end=\"3452\"><strong data-start=\"3432\" data-end=\"3450\">Final Thoughts<\/strong><\/h2>\n<p data-start=\"3454\" data-end=\"3782\" data-is-last-node=\"\" data-is-only-node=\"\">Killer wall squats are a <strong data-start=\"3479\" data-end=\"3512\">next-level lower body workout<\/strong> that build strength, endurance, and mental toughness. Whether you\u2019re looking to <strong data-start=\"3593\" data-end=\"3665\">increase leg power, improve stability, or simply burn out your quads<\/strong>, these variations will push your limits. Add them to your leg day routine and experience the burn like never before.<\/p>\n<p>Fitz brings you this creative wall squat routine to strengthen your glutes and quads. This exercise can be performed anywhere and anytime, all you need is a wall!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ufeff Killer Wall squats, also known as wall sits, are one of the most effective exercises for building lower body strength, endurance, and stability. When taken to the next level&#8230;<\/p>\n","protected":false},"author":136,"featured_media":73711,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,9035],"tags":[1050,1185,2125,2509,2512,2657,9734],"class_list":{"0":"post-66015","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-videos","8":"category-workout-videos","9":"tag-fitzness","10":"tag-glutes","11":"tag-quads","12":"tag-strength","13":"tag-strength-training","14":"tag-thighs","15":"tag-wall-squat"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Killer Wall Squats 2 - Fitzness.com<\/title>\n<meta name=\"description\" content=\"Build leg strength and endurance with killer wall squats. Improve stability, core engagement, and muscle endurance\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Killer Wall Squats 2 - Fitzness.com\" \/>\n<meta property=\"og:description\" content=\"Build leg strength and endurance with killer wall squats. Improve stability, core engagement, and muscle endurance\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitzness.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Fitzness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-22T16:26:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-12T17:09:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1489\" \/>\n\t<meta property=\"og:image:height\" content=\"766\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Brent Cromer\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brent Cromer\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/\"},\"author\":{\"name\":\"Brent Cromer\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/ed4b9d1c438cb473087f8478a6619c80\"},\"headline\":\"Killer Wall Squats 2\",\"datePublished\":\"2021-01-22T16:26:56+00:00\",\"dateModified\":\"2025-03-12T17:09:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/\"},\"wordCount\":561,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png\",\"keywords\":[\"fitzness\",\"glutes\",\"quads\",\"strength\",\"strength-training\",\"thighs\",\"wall squat\"],\"articleSection\":[\"Videos\",\"Workout Videos\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/\",\"name\":\"Killer Wall Squats 2 - Fitzness.com\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png\",\"datePublished\":\"2021-01-22T16:26:56+00:00\",\"dateModified\":\"2025-03-12T17:09:54+00:00\",\"description\":\"Build leg strength and endurance with killer wall squats. Improve stability, core engagement, and muscle endurance\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#primaryimage\",\"url\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png\",\"contentUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png\",\"width\":1489,\"height\":766},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitzness.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Killer Wall Squats 2\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#website\",\"url\":\"https:\/\/www.fitzness.com\/blog\/\",\"name\":\"Fitzness.com\",\"description\":\"Live Better, Live Longer with Fitzness\",\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.fitzness.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\",\"name\":\"Fitzness.com\",\"url\":\"https:\/\/www.fitzness.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png\",\"contentUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png\",\"width\":2880,\"height\":1620,\"caption\":\"Fitzness.com\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/Fitzness\/\",\"https:\/\/www.instagram.com\/fitzness\/\",\"https:\/\/www.linkedin.com\/in\/fitz-koehler\/\",\"https:\/\/www.youtube.com\/fitzness\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/ed4b9d1c438cb473087f8478a6619c80\",\"name\":\"Brent Cromer\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/secure.gravatar.com\/avatar\/0f119eb7f0058286740e8f46ed56ec81508d975eadd03b443a818a012d972e12?s=96&d=monsterid&r=pg\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/0f119eb7f0058286740e8f46ed56ec81508d975eadd03b443a818a012d972e12?s=96&d=monsterid&r=pg\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/0f119eb7f0058286740e8f46ed56ec81508d975eadd03b443a818a012d972e12?s=96&d=monsterid&r=pg\",\"caption\":\"Brent Cromer\"},\"sameAs\":[\"http:\/\/fitzness.com\"],\"url\":\"https:\/\/www.fitzness.com\/blog\/author\/brentcromer\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Killer Wall Squats 2 - Fitzness.com","description":"Build leg strength and endurance with killer wall squats. Improve stability, core engagement, and muscle endurance","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/","og_locale":"en_US","og_type":"article","og_title":"Killer Wall Squats 2 - Fitzness.com","og_description":"Build leg strength and endurance with killer wall squats. Improve stability, core engagement, and muscle endurance","og_url":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/","og_site_name":"Fitzness.com","article_publisher":"https:\/\/www.facebook.com\/Fitzness\/","article_published_time":"2021-01-22T16:26:56+00:00","article_modified_time":"2025-03-12T17:09:54+00:00","og_image":[{"width":1489,"height":766,"url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png","type":"image\/png"}],"author":"Brent Cromer","twitter_misc":{"Written by":"Brent Cromer","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#article","isPartOf":{"@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/"},"author":{"name":"Brent Cromer","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/ed4b9d1c438cb473087f8478a6619c80"},"headline":"Killer Wall Squats 2","datePublished":"2021-01-22T16:26:56+00:00","dateModified":"2025-03-12T17:09:54+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/"},"wordCount":561,"commentCount":0,"publisher":{"@id":"https:\/\/www.fitzness.com\/blog\/#organization"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png","keywords":["fitzness","glutes","quads","strength","strength-training","thighs","wall squat"],"articleSection":["Videos","Workout Videos"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/","url":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/","name":"Killer Wall Squats 2 - Fitzness.com","isPartOf":{"@id":"https:\/\/www.fitzness.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#primaryimage"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png","datePublished":"2021-01-22T16:26:56+00:00","dateModified":"2025-03-12T17:09:54+00:00","description":"Build leg strength and endurance with killer wall squats. Improve stability, core engagement, and muscle endurance","breadcrumb":{"@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#primaryimage","url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png","contentUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Wall-Squats.png","width":1489,"height":766},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitzness.com\/blog\/killer-wall-squats-2-earn-amazing-butt-and-thighs-with-this-tough-creative-routine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.fitzness.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Killer Wall Squats 2"}]},{"@type":"WebSite","@id":"https:\/\/www.fitzness.com\/blog\/#website","url":"https:\/\/www.fitzness.com\/blog\/","name":"Fitzness.com","description":"Live Better, Live Longer with Fitzness","publisher":{"@id":"https:\/\/www.fitzness.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitzness.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.fitzness.com\/blog\/#organization","name":"Fitzness.com","url":"https:\/\/www.fitzness.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png","contentUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png","width":2880,"height":1620,"caption":"Fitzness.com"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Fitzness\/","https:\/\/www.instagram.com\/fitzness\/","https:\/\/www.linkedin.com\/in\/fitz-koehler\/","https:\/\/www.youtube.com\/fitzness"]},{"@type":"Person","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/ed4b9d1c438cb473087f8478a6619c80","name":"Brent Cromer","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/0f119eb7f0058286740e8f46ed56ec81508d975eadd03b443a818a012d972e12?s=96&d=monsterid&r=pg","url":"https:\/\/secure.gravatar.com\/avatar\/0f119eb7f0058286740e8f46ed56ec81508d975eadd03b443a818a012d972e12?s=96&d=monsterid&r=pg","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/0f119eb7f0058286740e8f46ed56ec81508d975eadd03b443a818a012d972e12?s=96&d=monsterid&r=pg","caption":"Brent Cromer"},"sameAs":["http:\/\/fitzness.com"],"url":"https:\/\/www.fitzness.com\/blog\/author\/brentcromer\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/66015","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/users\/136"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/comments?post=66015"}],"version-history":[{"count":4,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/66015\/revisions"}],"predecessor-version":[{"id":77758,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/66015\/revisions\/77758"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/media\/73711"}],"wp:attachment":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/media?parent=66015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/categories?post=66015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/tags?post=66015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}