Knees And Toes Point Out Squat Slide Wall

Muscles worked

Setup

1. Stand with your back flat against a smooth wall.
2. Step your feet out about 1.5 to 2 times shoulder-width apart.
3. Turn your toes and knees outward at approximately a 45-degree angle.
4. Ensure your head, shoulders, and glutes are in firm contact with the wall.

How to do it

1. Inhale as you slowly slide your back down the wall by bending your knees, keeping them tracked directly over your toes.
2. Lower until your thighs are parallel to the floor or as deep as your mobility allows without your lower back arching.
3. Exhale and push through your heels to slide back up to the starting position.
4. Maintain a controlled 3-second descent and a powerful 1-second ascent.

Form checklist

• Keep your back and head glued to the wall throughout the entire movement.
• Ensure knees point in the same direction as your toes; do not let them cave inward.
• Maintain a neutral spine and avoid letting your lower back arch excessively away from the wall.
• Keep your weight distributed evenly through your heels and mid-foot.

Pro tips

• Focus on 'zipping up' your inner thighs as you stand up to maximize adductor engagement.
• Pause for one second at the bottom of the movement to increase time under tension for the glutes and improve hip opening.

Make it harder

• Hold a weight at chest height in a goblet position while maintaining wall contact.
• Perform the movement with a 5-second slow eccentric (lowering) phase to increase intensity.

Frequently asked

What muscles does the knees and toes point out squat slide wall work?

The knees and toes point out squat slide wall primarily targets the adductors, glutes, and quadriceps, and also works the hamstrings as secondary muscles.

What equipment do you need for the knees and toes point out squat slide wall?

The knees and toes point out squat slide wall requires no equipment — just your body weight.

Is the knees and toes point out squat slide wall good for beginners?

Yes. The knees and toes point out squat slide wall is a beginner-friendly movement and a strong foundation to build on.

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