Wall Squat



The wall squat strengthens your quadriceps and glutes, making it easier to perform daily activities such as standing up and sitting down, squatting, and climbing stairs. Increased strength of your lower body muscles also helps to decrease your risk of falls.

Set up

Begin standing with your back against a wall. Your feet should be hip width apart and about a foot away from the wall. Your shoulders and hips should be against the wall. If you have a ball, you can place that between your back and the wall for a smoother movement.


Bend your knees, sliding your back down the wall. You can initially aim to bend your knees 45 to 60 degrees, increasing towards 90 degrees as the exercise gets easier for you. Then return back up to the starting position.


  • Do not allow your knees to move in front of your toes. If you notice you have a tendency to do this, start with your feet out a little bit further from the wall.
  • Make sure your knees stay over your toes. Do not allow your knees to move inward or outward in relationship to your toes.
  • Keep your neck nice and long.
  • Go slow. Stay controlled.
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