Standing Wall Slide Quarter Squat Hold

Muscles worked

Setup

1. Stand with your back against a flat wall and feet shoulder-width apart.
2. Step your feet forward about 12 to 18 inches away from the wall.
3. Ensure your head, upper back, and sacrum (lower spine) are in firm contact with the wall surface.

How to do it

1. Slowly slide your back down the wall until your knees are bent at roughly a 45-degree angle (a quarter squat).
2. Press your heels firmly into the floor and hold the position while maintaining steady, rhythmic breathing.
3. Exhale as you engage your core to maintain stability throughout the hold.
4. Slide back up the wall to the starting position once the prescribed time is complete.

Form checklist

• Keep your lower back pressed flat or in a neutral position against the wall.
• Ensure your knees stay aligned with your second and third toes, preventing them from caving inward.
• Keep your weight centered in your heels and midfoot rather than your toes.
• Maintain a tall posture with shoulders pulled back and down, avoiding a rounded upper back.

Pro tips

• Actively push your lower back into the wall to engage your transverse abdominis and protect the spine.
• Squeeze your glutes throughout the hold to maximize muscle recruitment and take pressure off the knee joints.

Make it harder

• Increase the hold duration to 45-60 seconds to build greater muscular endurance.
• Perform the hold with a medicine ball squeezed between your knees to increase adductor engagement.

Frequently asked

What muscles does the standing wall slide quarter squat hold work?

The standing wall slide quarter squat hold primarily targets the glutes and quadriceps, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the standing wall slide quarter squat hold?

The standing wall slide quarter squat hold requires no equipment — just your body weight.

Is the standing wall slide quarter squat hold good for beginners?

Yes. The standing wall slide quarter squat hold is a beginner-friendly movement and a strong foundation to build on.

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