The ZeroWheel Standard Squat is a foundational lower-body exercise that primarily targets the quadriceps, hamstrings, glutes, and calves. When performed with ZeroWheel, it adds resistance and improves control throughout the movement, making it an effective way to build lower-body strength and enhance stability.

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Exercise Notes

Rest

Start by standing facing the wall with your feet shoulder-width apart. Press ZeroWheel against the wall at chest level with your arms bent and locked. Focus on your glutes, quads, hamstrings, while keeping your core and arms stabilized. Do not lock your knees or arch your back. Do not remove tension between ZeroWheel and the wall—lean slightly forward if ZeroWheel begins to skid or come off the wall.

Rollout

Press and roll ZeroWheel in a straight path downward, hinging from your hips and knees. Stabilize the downward movement with your glutes, hamstrings, and core. Do not loosen your arm stiffness or disengage your back to avoid overloading your spine.

Goal

Squat down as low as possible while keeping your back straight and core braced. Engage your glutes and hamstrings by stretching the muscles. Do not squat down too far, reaching a point where you can no longer engage your core.

Rollback

Press and roll ZeroWheel in a straight path upward by extending your legs. Drive the upward movement with your quads and glutes, keeping your arms locked and core braced. Let your weight sit mostly in your heels—do not put too much weight on your toes.

Summary

The ZeroWheel Standard Squat is essential for building overall leg strength and is particularly beneficial for athletes in sports such as running, soccer, and tennis, where lower-body power, endurance, and stability are key to performance. It’s also helpful for improving mobility and supporting functional movements in daily life.