Heel Slide Wall Squat
Strengthen your core and legs with the Heel Slide Wall Squat. A simple, effective exercise you can do anywhere!
The Heel Slide Wall Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Heel Slide Wall Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Heel Slide Wall Squat Variations and Alternatives
How to do the Heel Slide Wall Squat
Starting Position:
Stand with your back against a wall, feet shoulder-width apart.
Slide down the wall until your knees are bent at a 90-degree angle, as if sitting in an invisible chair.
Keep your back flat against the wall throughout the movement.
Movement:
Ensure your feet are flat on the ground and your weight is on your heels.
Hold your hands in front of your chest or clasp them together for stability.
Engage your core muscles to support your lower back.
Maintain the squat position, ensuring your knees do not extend beyond your toes.
Hold this position for 20-60 seconds as you breathe steadily.
To rise back up, push through your heels and slide back up the wall until you are standing straight.
Tips for Beginners:
Start with shorter holds (around 10-15 seconds) and gradually increase as you become more comfortable.
Ensure your knees are aligned with your toes to avoid strain.
If needed, place a cushion or mat on the floor for added comfort.
Heel Slide Wall Squat FAQs
What muscles does the Heel Slide Wall Squat work?
The Heel Slide Wall Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Heel Slide Wall Squat?
None. The Heel Slide Wall Squat is a bodyweight exercise, so you can do it anywhere.
Is the Heel Slide Wall Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Heel Slide Wall Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Heel Slide Wall Squat variations and alternatives?
Similar exercises include the Alternating Against-Wall Heel-Tap Sit, Alternating Single-Leg Wall-Sit, Bodyweight Calf Wall-Sit Raise and Bodyweight Wall-Supported Half Sissy Squat.
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