Knees And Toes Point In Squat Slide Wall

Muscles worked

Setup

1. Stand with your back flat against a smooth wall and feet shoulder-width apart.
2. Step your feet forward about 12 to 18 inches away from the wall.
3. Rotate your feet inward so your toes point toward each other at a 30-45 degree angle.
4. Allow your knees to track inward, following the line of your toes.

How to do it

1. Inhale and slowly slide your back down the wall by bending your knees, keeping your weight centered through the mid-foot.
2. Lower yourself until your thighs are nearly parallel to the floor, ensuring your knees stay pointed inward.
3. Exhale as you press through your feet to slide back up the wall to the starting position.
4. Maintain a controlled tempo of 3 seconds down and 1-2 seconds up.

Form checklist

• Keep your head, upper back, and sacrum in constant contact with the wall.
• Ensure your knees do not collapse past the line of your toes.
• Maintain the inward angle of the feet throughout the entire set.
• Keep your core braced to prevent the lower back from arching away from the wall.

Pro tips

• Focus on 'spreading the floor' with your heels while your toes point in to maximize glute engagement.
• Press your lower back firmly into the wall at the bottom of the movement to increase quadriceps recruitment.

Make it harder

• Add a 5-second isometric hold at the bottom of each repetition.
• Hold a weight plate or dumbbell against your chest in a goblet position.

Frequently asked

What muscles does the knees and toes point in squat slide wall work?

The knees and toes point in squat slide wall primarily targets the glutes and quadriceps, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the knees and toes point in squat slide wall?

The knees and toes point in squat slide wall requires no equipment — just your body weight.

Is the knees and toes point in squat slide wall good for beginners?

Yes. The knees and toes point in squat slide wall is a beginner-friendly movement and a strong foundation to build on.

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