Wall Squats
Wall squats are a bodyweight isometric exercise targeting the quads. Maintaining a seated position against the wall builds quad endurance, improves knee stability, and is a low-impact strengthening option for all fitness levels.
How to do it
- Stand with your back flat against a wall and feet shoulder-width apart, a step away from the wall.
- Slide your back down the wall until your knees are at a 90-degree angle.
- Hold the seated wall squat position for the desired duration.
- Slide back up the wall to the starting position.
- Repeat for the desired number of holds or repetitions.
Form cues
- Keep your back flat against the wall.
- Place your feet shoulder-width apart.
- Lower your hips until knees form a 90-degree angle.
- Distribute your weight evenly across your feet.
Breathing: Breathe steadily and normally throughout the hold; avoid holding your breath.
Common mistakes
- Sliding feet too close to the wall: places excessive stress on the knee joints.
- Letting knees cave inward: reduces quad activation and strains connective tissue.
- Lifting your lower back off the wall: shifts the load away from the legs and into the lower back.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds hold, rest 60 s
Lose weight
3–4 sets × 30–45 seconds hold, rest 45 s
Build muscle
3–4 sets × 45–60 seconds hold, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp knee or lower back pain, ease off and stop the movement 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
Where should I feel wall squats?
You should primarily feel tension in the front of your thighs (quads) and your glutes.
How low should I slide down the wall?
Aim for a comfortable 90-degree angle at your knees, but stop higher if you feel discomfort.
Can I do wall squats every day?
Yes, as long as your muscles have recovered and you are not experiencing persistent soreness.