Isometric Wall Squat

Challenge Details:

• Level 1: 1 minute / 20 points
• Level 2: 2 minutes / +20 points (40 total)
• Level 3: 3 minutes / +20 points (60 total)
• Level 4: 4 minutes / +20 points (80 total)
• Level 5: 5 minutes / +20 points (100 points total max)​

Warning

​Avoid this exercise if you experience knee pain or have been advised to limit deep knee flexion.

Breaks

• Non-stop Challenge: There are no breaks in this challenge

Notes:

• You must complete full, unbroken minutes to earn points.
• Example: If you stop at 2:45, only 2 minutes count.
• Start at the longest hold you can maintain with perfect form.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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How to Complete the Challenge:

• Stand with your back against a wall and feet shoulder-width apart.
• Slide down until your hips and knees form a 90° angle.
• Keep your back flat against the wall and arms relaxed at your sides.
• Hold for the required time.

How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Isometric Squat Hold

To earn points, you must complete the “Challenge” version correctly, not the practice versions.

Practice your chosen plank for 15 seconds and then build up your endurance by adding more time.

When you can perform strong hold for almost 1 minute, then you are ready for your 1st level tryout.

Isometric Squat Hold:

• Stand with feet shoulder-width apart.
• Lower into a squat until your thighs are parallel to the ground.
• Keep chest up, core braced, and heels grounded.
• Hold the squat without leaning on anything.