Standing Wall Slide Squat

Muscles worked

Setup

1. Stand with your back flat against a smooth wall and your feet shoulder-width apart.
2. Step your feet forward about 12 to 18 inches away from the wall.
3. Ensure your head, shoulders, and glutes are in direct contact with the wall surface.
4. Engage your core and place your hands on your hips or cross them over your chest.

How to do it

1. Inhale and slowly slide your back down the wall by bending at the knees and hips.
2. Lower yourself until your thighs are parallel to the floor, keeping your back pressed firmly against the wall.
3. Exhale and drive through your heels to slide back up to the starting position.
4. Maintain a controlled tempo, taking 3 seconds to lower and 1-2 seconds to rise.

Form checklist

• Keep your entire back in contact with the wall; do not let your lower back arch away.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep your weight in your heels rather than shifting onto your toes.
• Maintain a proud chest and look straight ahead throughout the set.

Pro tips

• Focus on 'pushing the wall away' with your upper back as you ascend to maximize quadriceps engagement.
• At the bottom of the movement, ensure your shins are vertical to minimize shearing forces on the knee joint.

Make it harder

• Add an isometric hold at the bottom of the movement for 3-5 seconds per rep.
• Perform the exercise while holding a weight at chest height to increase the load on the legs.

Frequently asked

What muscles does the standing wall slide squat work?

The standing wall slide squat 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 squat?

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

Is the standing wall slide squat good for beginners?

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

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