Step by step instructions, muscle activation and variants for the Heels Squat Slide Wall.
The wall squat heel slide is a bodyweight leg exercise where your back rests against a wall as you slide down into a squat position, with heels pressing into the floor throughout the movement. It isolates the quadriceps and develops leg strength and knee stability with reduced spinal loading.
The Heels Squat Slide Wall is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
