Plyo Sit Squat (wall)

Plyo Sit Squat (wall)

The Plyo Sit Squat (wall) is an excellent compound exercise that targets the lower body while also engaging the core and improving cardiovascular fitness. This plyometric variation of the traditional squat adds an explosive element to the movement, making it ideal for those looking to enhance their power and agility. To perform the Plyo Sit Squat (wall), you will start by standing with your back against a sturdy wall and your feet hip-width apart. Keeping your weight evenly distributed on both feet, slowly lower your body into a seated position by bending your knees. Your thighs should be parallel to the ground, and your knees should be directly over your ankles. Once in the seated position, rapidly explode upward, pushing through your heels, and extending your hips and knees to jump as high as possible. As you reach the top of the jump, aim to fully extend your body and lift your feet off the ground. Land softly, returning to the seated position immediately, and repeat for the desired number of repetitions. The Plyo Sit Squat (wall) can be challenging, so it's essential to ensure proper form to prevent injury. Maintain a neutral spine throughout the movement, engage your core muscles, and land softly to minimize impact on your joints. Remember to warm up adequately before attempting this exercise and gradually increase the intensity and difficulty as your fitness level improves. Incorporating the Plyo Sit Squat (wall) into your fitness routine can enhance lower body strength, explosiveness, and overall power. It is an effective exercise for athletes participating in sports that require quick bursts of energy like basketball, soccer, or tennis. Additionally, it can also be a great choice for individuals looking to increase their overall fitness level or those seeking to burn calories and build lean muscle mass. Always consult with a fitness professional to determine if this exercise is suitable for your individual needs and abilities.


  • Stand with your back against a sturdy wall and your feet hip-width apart.
  • Lower yourself into a squat position by bending your knees and lowering your hips until your thighs are parallel to the floor.
  • From the squat position, explosively push through your legs to jump off the ground.
  • While in the air, tuck your knees towards your chest and wrap your arms around your legs.
  • Extend your legs and land back into the squat position, using the wall for support.
  • Repeat the exercise for the recommended number of repetitions.

Tips & Tricks

  • Start with proper warm-up exercises to prepare your body for the intensity of the Plyo Sit Squat.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Focus on using proper form and technique to maximize the benefits and prevent injuries.
  • Gradually increase the intensity and height of the jump as your strength and fitness level improves.
  • Incorporate variations of the Plyo Sit Squat, such as single-leg variations or adding dumbbells, to challenge different muscle groups.
  • Listen to your body and take rest days as needed to allow for recovery and prevent overtraining.
  • Make sure to fuel your body with a balanced diet that includes sufficient protein, carbohydrates, and healthy fats to support muscle growth and repair.
  • Stay consistent and commit to a regular workout routine that includes the Plyo Sit Squat to see progress over time.
  • Consider working with a trained fitness professional to receive personalized guidance and ensure proper form and technique.
  • Stay hydrated before, during, and after your workouts to maintain optimal performance.


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