Wall Standing Squat
The wall standing squat is a bodyweight lower body exercise where the back slides along the wall during the squat movement. This variation promotes proper squat mechanics and reduces spinal load, targeting the quadriceps, glutes, and hamstrings effectively.
How to do it
- Stand with your back against the wall and your feet shoulder-width apart, a step away from the base.
- Place your arms at your sides or extended in front of you for balance.
- Slowly bend your knees and slide your back down the wall into a squat position.
- Descend until your thighs are parallel to the floor, then press through your heels to slide back up.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat against the wall
- Drive through your heels to stand
- Keep your knees in line with your toes
- Lower until thighs are parallel to the floor
- Maintain a steady, controlled pace
Breathing: Inhale as you lower down slowly, and exhale as you push back up to the starting position.
Common mistakes
- Feet too close to the wall, which puts extra strain on knees
- Arching your back, which reduces core engagement
- Lifting heels off the floor, which shifts weight incorrectly
- Moving too fast, which minimizes muscle activation
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 sets × 10–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or persistent knee pain, stop the movement and consult a professional.
- If you have limited ankle mobility, ensure you don't force your heels off the floor.
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
Should my back stay glued to the wall?
Yes, maintain light contact with the wall throughout the movement to ensure proper form and stability.
Where should I feel this exercise?
You should feel it primarily in your quadriceps (front of thighs) and glutes.
What if my knees hurt?
Ensure your feet are far enough away from the wall so your knees don't push past your toes. If pain persists, stop immediately.