Standing Wall Slide Squat
Master the wall slide squat! Strengthen legs & core with this accessible exercise. Perfect for all levels, build strength comfortably.
The Standing Wall Slide Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and hamstrings. No equipment needed: it uses just your bodyweight.
Standing Wall Slide Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Hamstrings
Standing Wall Slide Squat Variations and Alternatives
How to do the Standing Wall Slide Squat
Standing Wall Slide Squat Instructions
Positioning
Find a flat wall that you can lean against.
Stand with your back against the wall, feet shoulder-width apart, and about 1-2 feet away from the wall.
Your feet should be flat on the ground, and your toes should be pointing slightly outwards.
Movement
Starting Position: Keep your arms straight at your sides, or place them on your hips for balance.
Inhale and slowly slide your back down the wall by bending your knees.
Lower your body until your thighs are parallel to the ground (or as low as you can comfortably go).
Your knees should be directly above your ankles, not extending past your toes.
Hold this position for 10-30 seconds, engaging your core for stability.
Exhale and slowly push through your heels to slide back up the wall to the starting position.
Repeat for the desired number of repetitions.
Tips
Keep your head and shoulders relaxed against the wall.
Maintain an upright torso throughout the movement.
If you experience discomfort in your knees or back, adjust your position or consider a lesser range of motion.
Standing Wall Slide Squat FAQs
What muscles does the Standing Wall Slide Squat work?
The Standing Wall Slide Squat mainly works the quads and glutes & hips, with help from the lower back and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Standing Wall Slide Squat?
None. The Standing Wall Slide Squat is a bodyweight exercise, so you can do it anywhere.
Is the Standing Wall Slide 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 Standing Wall Slide Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Wall Slide 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.
Training calculators
Work out the numbers behind your training before your next session.