Wall Squats with Wide Leg
Wall squats with wide leg is a bodyweight isometric exercise targeting the quads with a wider sumo stance. The wide foot position increases inner thigh and hip adductor engagement while the wall provides back support for proper alignment.
How to do it
- Stand with your back against a wall and feet wider than shoulder-width apart, toes turned out.
- Slide your back down the wall until your thighs are parallel to the floor.
- Hold the wide-leg wall squat position with your knees tracking over your toes.
- Breathe steadily and maintain the position for the desired duration.
- Slide back up the wall and reset before repeating.
Form cues
- Keep your back flat against the wall.
- Press your feet wider than shoulder-width apart.
- Turn your toes outward slightly to match your knees.
- Breathe steadily as you hold the position.
Breathing: Inhale deeply as you slide down the wall, and maintain a steady, calm breathing rhythm throughout the hold.
Common mistakes
- Allowing knees to cave inward, which places stress on the knee joints.
- Sliding too low past parallel, which can cause unnecessary knee strain for beginners.
- Holding your breath, which raises blood pressure and tires you out faster.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 30 seconds hold, rest 60 s
Lose weight
3 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 harder
Take care if…
- If you feel sharp pain in your knees or hips, ease off and stop the exercise 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 this exercise?
You should feel your quadriceps (front of thighs) and inner thighs working to hold the position.
How often can I do wall squats?
You can safely practice these 2 to 3 times a week, allowing your muscles adequate time to recover between sessions.
What if my knees hurt?
Slide up slightly to decrease the depth of your squat, and ensure your knees are tracking directly over your toes.