Wall-Supported Squat

Quads, GlutesWall

A joint-friendly squat variation that strengthens the quads and glutes. Backing up against a wall helps maintain proper posture and depth control.

How to do it

1Stand with your back flat against a wall, pressing your shoulder blades and lower back tight, feet shoulder-width apart a step forward.

2Inhale and slide your back down the wall by bending at your knees and hips.

3Lower down until your thighs are parallel to the floor with knees stacked directly over your heels.

4Hold briefly at the bottom while keeping your feet planted flat.

5Exhale and drive through your heels to slide back up, keeping continuous back contact with the wall.

Common mistakes

Letting your knees drift too far forward past your toes, overloading the knee joints.

Lifting your heels off the floor, breaking stability and shifting weight onto your toes.

Pulling your lower back or shoulders off the wall, breaking proper posture.

Breathing

Inhale as you slide down the wall, and exhale as you press back up to the top.

Make it harder or easier

To make it easier, don't squat as deep. To make it harder, add an isometric hold for a few seconds at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.