Wall Squat
The wall squat is a bodyweight exercise targeting the quadriceps. Using the wall for back support, the squat movement isolates the quads and glutes while enforcing proper knee alignment and an upright torso, making it a safe and effective option for beginners and rehabilitation.
How to do it
- Stand with your back flat against a wall and your feet shoulder-width apart, about two feet in front of you.
- Slowly slide your back down the wall, bending your knees until your thighs are parallel to the floor.
- Ensure your knees are directly above your ankles and do not extend past your toes.
- Hold the squat position for 2-3 seconds, then press through your heels to slide back up to standing.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat against the wall.
- Walk your feet out two feet in front of you.
- Slide down until your thighs are parallel to the floor.
- Keep your knees directly above your ankles.
- Press through your heels to stand back up.
Breathing: Inhale as you slowly slide down the wall, and exhale as you press through your heels to return to standing.
Common mistakes
- Feet too close to the wall, which forces your knees past your toes and strains the joints.
- Sliding down too low past parallel, which places unnecessary stress on the knees.
- Lifting your heels off the floor, which shifts your balance forward and reduces quad engagement.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3-4 sets x 8-12 reps, rest 60-90 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or lower back pain, ease off and stop immediately.
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 far should my feet be from the wall?
Place your feet about two feet in front of the wall so that your thighs are parallel to the floor when you slide down.
Should my knees go past my toes?
No, your knees should stay directly above your ankles to protect your knee joints.
What if my knees hurt during the movement?
Stop immediately, reduce your range of motion by sliding down less, or consult a professional if discomfort persists.