Knee Exercises

Wall Squats

Wall squats involve sliding down a wall into a partial squat and holding. The wall supports your back and balance, and holding the position is an effective isometric exercise for quadriceps strength and for easing tendon pain at the front of the knee.

Call +91-9999973681 WhatsApp

What it does

Isometric holds build strength and can reduce tendon pain in the short term, making wall squats useful in patellar tendinopathy.

It is a regular part of rehab plans for patellar tendonitis, knee osteoarthritis and chondromalacia patella, and it features in our knee pain physiotherapy programmes.

How to do it

Stand with your back against a wall and feet about a foot in front of it, hip width apart.
Slide down the wall until your knees bend to a comfortable depth, no deeper than 90 degrees.
Keep knees over the ankles, not past the toes.
Hold for 10 to 45 seconds, then slide back up.
A ball between the knees helps keep alignment.

How much

3 to 5 holds, once a day. For tendon pain, 5 holds of 30 to 45 seconds are often used.

Common mistakes

Feet too close to the wall.
Going too deep too soon.

Stop and check with us if

Kneecap pain increases during the hold. Reduce depth.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Why hold still rather than move?

Holding loads the muscle and tendon without repeated compression, which many sore knees prefer.

How deep for patellar tendon pain?

Usually 60 to 90 degrees knee bend, at a tolerable level. We set this.

Related treatments

Knee

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.