Legs · Bodyweight
Heels Squat Slide Wall
How to do the heels squat slide wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your back against a wall and your weight shifted onto your heels with the balls of your feet lightly lifted. Slide down the wall into a squat while keeping pressure through your heels, then push back up the wall.
- 1Feel your thighs do the work as you keep weight on your heels
- 2Press your back flat into the wall as you slide down
- 3Keep your shins vertical with the load in your heels
Common mistakes
- Do not shift forward onto the balls of your feet
- Avoid letting your back arch away from the wall
- Do not let your knees drift past your toes
Muscles worked
The heels squat slide wall mainly works the quads, with the glutes, hamstrings, adductors, and tibialis anterior assisting.
- QuadsPrimary
- GlutesSupport
- HamstringsSupport
- AdductorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the heels squat slide wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.