Single Leg Squat with Wall Support
Single leg squat with wall support is a bodyweight unilateral exercise targeting the quads. The wall provides assistance for balance during the single-leg squat, making it an accessible progression toward unsupported pistol squats.
How to do it
- Stand facing a wall with your fingertips resting lightly on it for support.
- Lift one foot off the ground and hold it in front of you.
- Slowly bend the standing leg and lower into a single-leg squat.
- Descend as far as comfortable while keeping your heel flat and your knee tracking over your toes.
- Push through your heel to return to standing and repeat before switching legs.
Form cues
- Keep your fingertips light on the wall for balance only
- Keep your entire standing foot flat on the floor
- Drive your knee directly over your toes as you descend
- Push through your heel to return to the starting position
Breathing: Inhale as you slowly lower your body down, and exhale powerfully as you push back up to standing.
Common mistakes
- Pushing too hard off the wall turns this into an upper body assisted lift instead of a single-leg exercise.
- Letting the standing knee cave inward strains the knee joint and reduces quad engagement.
- Allowing the heel of the standing foot to lift shifts your weight forward and reduces stability.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per leg, rest 60 s
Lose weight
3 sets × 10–12 reps per leg, rest 60 s
Build muscle
3–4 sets × 6–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp or pinching pain in your knee joint, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How much should I rely on the wall for support?
Use your fingertips on the wall purely for balance, trying to do as much of the lifting work with your leg as possible.
What if my heel comes off the ground during the squat?
Only lower down as far as you can while keeping your full foot flat. Over time, ankle mobility will improve.
Can I do this exercise every day?
It is best to allow 48 hours of recovery between single-leg leg workouts to let your muscles repair and grow stronger.