Legs · Bodyweight
Wall Plyo Sit Squat
How to do the wall plyo sit squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Start in a wall sit with your back flat against the wall and thighs near parallel to the floor. Drive explosively up and out of the seated position, then immediately sink back down into the wall sit and absorb the landing with control. Repeat for reps.
- 1Explosive drive through your quads and glutes out of the bottom
- 2Soft, controlled absorption back into the seated position
- 3Even weight through both feet on every rep
Common mistakes
- Do not let your knees cave inward on the drive or the landing
- Avoid crashing down without controlling the descent
- Do not let your back peel off the wall in the bottom position
Muscles worked
The wall plyo sit squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Lower AbsMinor
- AdductorsMinor
Kovo programs the wall plyo sit squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.