What is this exercise?

The wall squat is a great way to activate your quadriceps, especially your VMO (inside lower quadricep). It is also a way of activating the quadriceps without aggravating your knee which can occur with repetitive squatting.

To perform a wall squat, stand with your back against the wall with your feet out about the length of your thigh and shoulder width apart. Ensure your feet are pointing straight ahead, slide down the wall to just above a 90 degree bend in your knees or stop just above where you feel pain in the knee. Keep your shoulders and back flat against the wall.

Keep your weight back on the inside of you heel, with your feet flat and not lifting your toes.

This will help to activate and burn your VMO/inside lower quadricep and could help avoid you from experiencing knee pain.

Goal hold time: 1.5 to 2 minutes

Common errors

I feel the outside of my thigh burning > shift the weight back and onto the inside of your heel but keep your knees pointing forward not inwards.

I feel pain in my knees > slide down until you feel knee pain then slide back up slightly until you don’t feel pain in the knee and only feel burn in the inside thigh. Hold this position. As you get stronger you will find you can go lower.

What muscle groups does this exercise use?

Primary Activation/BURN

  • Quadriceps
    • Vastus Medialis (the goal)

Secondary Activation

  • Rectus Femoris
  • Vastus Lateralis/Intermedius


  • Strengthening Quadriceps targeting the VMO.
  • Burns calories
  • Increases endurance