Legs · Bodyweight
Knees and Toes Point Out Squat Slide Wall
How to do the knees and toes point out 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 wider than hip-width with your toes and knees angled outward. Slide down the wall into a squat, pushing your knees out over your turned-out toes, then drive back up through your heels.
- 1Feel your glutes and inner thighs load as you slide down
- 2Push your knees out to track over your turned-out toes
- 3Keep your back flat against the wall the whole way
Common mistakes
- Do not let your knees cave inward as you descend
- Avoid letting your heels rise off the floor
- Do not lose contact with the wall at the bottom
Muscles worked
The knees and toes point out squat slide wall mainly works the glutes, quads, and adductors, with the hamstrings and external rotators assisting.
- GlutesPrimary
- QuadsPrimary
- AdductorsPrimary
- HamstringsSupport
- External RotatorsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the knees and toes point out 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.
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Last reviewed June 2026.