12/10/2026
Are you wanting to strengthen your legs but don’t have access to a gym. Maybe squats are a
hard exercise for you to master the technique? Then this exercise is for you. It will target not
only your quads but also your gluteals and it is gentle on the knees.
Stand with your back to a wall and lean into it. Tie a theraband in a circle just above your
knees (not over the knee joint). Bring your feet hip width apart and turn the toes approx.
20-30 degrees to the outside. Bring your feet forwards, approx. 50cm (half a metre) away
from the wall. If you are shorter, your feet may need to be a little closer and if you are taller
than your feet may need to be a little further from the wall.
Once in this set up, keep your back against the wall and slide down the wall like you are
sitting on a chair. Squeeze your gluteal muscles (bottom) to pull the knees out against the
theraband so that your knees stay in line with your 2 nd /3 rd toe. Only go down the wall as far
as you can tolerate but no lower than 90 degrees at the hips and knees. If your knees are
coming forwards over your toes, stand up and move your feet further away from the wall to
protect them. The aim is to try and hold this position for at least 30 seconds, more if you can
without losing your technique.
If you experience any pain, then please stop, and contact your physiotherapist before
continuing. If you have any injuries, please check with your physiotherapist before
performing this exercise.
Contact the clinic on 9731 0666 or follow the link to book an appointment now!
https://bookings.nookal.com/bookings/location/MTMPE
