Legs · Bodyweight
Standing Wall Slide Squat
How to do the standing wall slide squat, 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 flat against a wall and feet planted about two steps out, shoulder-width apart. Slide your back down the wall until your thighs reach a comfortable squat depth, then press through your heels to slide back up.
- 1Quads loading as you slide down the wall
- 2Back staying flat and pinned against the wall
- 3Heels driving you back up to the top
Common mistakes
- Letting your knees cave inward as you descend
- Sliding your back away from the wall
- Letting your knees travel far past your toes
Muscles worked
The standing wall slide squat mainly works the quads, with the glutes and hamstrings assisting.
- QuadsPrimary
- GlutesSupport
- HamstringsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the standing wall slide squat 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.