Sit against the wall and outlast the burn.
Drive your back into the wall and keep your weight in your heels. Don't let your hips creep up.
The wall squat parks you at the hardest point of a squat and keeps you there. With thighs parallel and your back driven into the wall, the quads carry the entire load isometrically for the full hold, no lockout, no rest, just time under tension. It builds positional strength and mental grit in equal measure, and it scales to any level simply by holding longer.
Effectively yes, it is the same isometric hold against the wall at parallel. Whatever you call it, the standards are identical, thighs parallel, knees over ankles, back pressed flat.
About two steps out, far enough that when you slide down to parallel your knees stack over your ankles. Feet too close jams the knees forward, too far and you cannot keep your back on the wall.
Hold longer, sit a touch deeper, or press your back harder into the wall and drive intent through your heels. When holds get comfortably long, that is your cue to move to the weighted version.
