Wall One Leg Squats
The wall one leg squat is a bodyweight exercise targeting the quadriceps. Performed with the back against a wall for support and one leg raised, it isolates each leg individually, challenging quad strength, glute activation, and single-leg stability with reduced risk of form breakdown.
How to do it
- Stand with your back against a wall and your feet shoulder-width apart, slightly in front of you.
- Extend one leg straight out in front of you and hold it off the floor.
- Slowly bend the standing leg, sliding your back down the wall until your thigh approaches parallel to the floor.
- Pause briefly, then press through the heel of your standing foot to return to the starting position.
- Complete all repetitions on one leg, then switch and repeat on the other side.
Form cues
- Keep your back firmly pressed against the wall throughout the movement.
- Extend your working leg straight out to prevent it from touching the floor.
- Drive through the heel of your standing foot as you push back up.
- Control your descent slowly rather than dropping down quickly.
Breathing: Inhale slowly as you lower yourself down along the wall, and exhale firmly as you push back up to the starting position.
Common mistakes
- Sliding the back off the wall, which reduces the support and shifts your balance forward onto your toes.
- Allowing the knee of your working leg to cave inward, which places unnecessary stress on the joint.
- Rushing through the movement using momentum instead of engaging your quad muscles.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps per leg, rest 60 seconds
Lose weight
3 sets x 8-10 reps per leg, rest 60 seconds
Build muscle
3 sets x 6-8 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or persistent knee discomfort, ease off and choose a gentler movement.
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
What should I do if I feel this in my knee joints rather than my muscles?
Make sure your foot is positioned slightly further forward from the wall and focus on pushing through your heel.
How often can I practice wall one leg squats?
Two to three times a week is plenty to build single-leg strength while giving your muscles time to recover.
Is it normal to be much stronger on one leg than the other?
Yes, slight imbalances are completely normal. Always start with your weaker side to ensure balanced development.