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← All exercisesThorax · Hips · Posterior chain

Pause Wall Squat

Activation · Standing at a wall · No equipment

Upper backLower backHips

What you should feel

Tension in the upper back and hips.

How to do the Pause Wall Squat

  1. Feet parallel, knees pointing outward, arms extended overhead.
  2. Maintain a natural lumbar curve.
  3. Hold for 3 seconds in a deep squat position, chest upright.

Muscles and zones

Works the upper back, lower back, hips. Sprung uses it in Daily and Activate routines.

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