Legs · Bodyweight
Knees and Toes Point in Squat Slide Wall
How to do the knees and toes point in 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, feet hip-width apart with your toes and knees angled inward. Slide down the wall into a squat, keeping your knees tracking over your turned-in toes, then push back up through your feet.
- 1Feel your thighs and inner thighs work as you slide down
- 2Keep your knees tracking in line with your turned-in toes
- 3Press your back flat into the wall throughout
Common mistakes
- Do not let your knees collapse past your toes
- Avoid letting your heels lift off the floor
- Do not slide so low that your back leaves the wall
Muscles worked
The knees and toes point in squat slide wall mainly works the quads, with the glutes, adductors, and hamstrings assisting.
- QuadsPrimary
- GlutesSupport
- AdductorsSupport
- HamstringsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
- Internal RotatorsMinor
- Hip FlexorsMinor
Kovo programs the knees and toes point in 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.