Wall Sliding
Wall sliding is a bodyweight lower body exercise where the back slides along the wall during a squat movement. The wall guides proper alignment and reduces hip and knee strain, making it effective for quad strengthening and rehabilitation.
How to do it
- Stand with your back against the wall and your feet shoulder-width apart, a step away from the base.
- Slowly slide your back down the wall by bending your knees, lowering into a squat position.
- Descend until your thighs are parallel to the floor, then slide back up to standing.
- Keep your core engaged and your back flat against the wall throughout the movement.
- Repeat for the desired number of repetitions.
Form cues
- Press your lower back into the wall
- Keep your feet flat on the floor
- Slide down until thighs are parallel
- Keep your knees in line with your toes
- Exhale as you push back up
Breathing: Inhale as you slide down slowly, exhale as you push back up to the starting position.
Common mistakes
- Arching your lower back, which puts strain on your spine
- Lifting your heels, which shifts pressure to your knees
- Moving too fast, which reduces muscle control
- Knees caving inward, which can cause joint discomfort
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your knees or lower back, stop immediately and ease off.
- If you have a history of knee or hip injuries, check with a healthcare professional before starting.
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
Where should I feel this exercise?
You should feel the work primarily in your quadriceps (the front of your thighs) and glutes.
My knees hurt during this. What should I do?
Ensure your feet are far enough away from the wall so your knees do not extend past your toes. If pain persists, reduce the depth of your squat.
How often can I do wall sliding?
As a beginner, 2–3 times per week is a great starting frequency to allow for recovery.