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Wall Slides: An Effective Quad Strengthening Exercise

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Updated March 10, 2008

Wall Slides: An Effective Quad Strengthening Exercise

Wall Slide

Photo © Dr. Laura Inverarity
Wall slides are an effective way to strengthen your quadriceps muscles, more commonly referred to as "the quads." Begin with low reps of five, increasing as quad muscle strength improves. This exercise should be done three times a day for effective strengthening.
Although wall slides appear easy, if you have an injury, it is an exercise that should not be done too early in the rehabilitation process. Discuss this exercise with your physician or physical therapist before proceeding.

How to Do a Wall Slide

1)Stand upright with your back against a wall and feet shoulder-width apart.

2)Slowly bend your knees, sliding your back down the wall for a count of five until your knees are bent at a 45-degree angle. (Do not bend too much further than this, as it will cause increased strain on your knees.)

3)Hold this position for 5 seconds.

4)Begin straightening your knees for a count of five, sliding up the wall until you are fully upright with knees straight.

5)Repeat the above steps five more times.

6)Do this three times per day.

As this gets exercise becomes easier, increase the number of repetitions per day. Also, as your quads become stronger, try one-legged wall slides, or do the above while holding weights in your hands. Although primarily a strengthening exercise, this activity will also help you improve your balance.

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