Plyo Sit Squat (wall)
The Plyo Sit Squat (wall) is an explosive lower body exercise that targets your quads, hamstrings, and glutes.
- Stand with your back against a wall, feet shoulder-width apart.
- Lower into a squat position, keeping your back flat against the wall.
- Push through your heels and explode upward, jumping off the ground.
- Land softly and return to the squat position.
- Repeat for the desired number of repetitions.
How to perform the Plyo Sit Squat (wall)
- Set up. Set up in a stable, balanced starting position appropriate for the Plyo Sit Squat (wall) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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