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Physiotherapist Jason Pongracic
Updated 17-6-25
How Often
Complete four times per week
Additional Notes
Start by performing every 2nd day

Start with a shallow wall sit.
You can make it harder by either
A) increase how long you hold for
B) progress to a staggered stance eg. whichever foot is closer will do more work
C) go a little bit deeper

Work at a level that feels challenging for your quads but doesn't irritate your knee

Please let me know if you have any questions
1Wall Squat [Shallow]
3 sets
30 seconds
  • Stand against a wall with your feet out in front of you.
  • Slide down the wall into a squat position.
  • Hold for length of time designated by your physiotherapist.
  • When finished, don’t use your legs to push yourself up the wall.
  • Instead, lean forward and use your hands to push yourself away from the wall.
2Wall Squat [Staggered]
  • Stand against a wall with your feet staggered.
  • The leg closest to the wall will do the most work – target limb.
  • Slide down the wall into a squat position.
  • Hold for length of time designated by your physiotherapist.
  • When finished, don’t use your legs to push yourself up the wall.
  • Instead, lean forward and use your hands to push yourself away from the wall.
  • This is a great way to increase the challenge of this exercise without going deeper into the squat which may be irritable.

3Wall Squat [Deep]
  • Stand against a wall with your feet out in front of you.
  • Slide down the wall into a squat position – as low as able.
  • Hold for length of time designated by your physiotherapist.
  • When finished, don’t use your legs to push yourself up the wall.
  • Instead, lean forward and use your hands to push yourself away from the wall.