Wall squats differ from standard squats mainly because they force you to hold a static position for a certain amount of time. One of the advantages is that you can perform them wherever there is a free wall to lean on. In addition to the standard exercise, you can incorporate several variations of squats into your workout to increase the range of benefits.
Steps
Method 1 of 5: Basic Wall Squat
Step 1. Lean your back against a wall
Step 2. Take two steps forward
Spread your legs slightly apart and move your feet about 60cm away from the wall. Feet should be about 15cm apart.
Step 3. Slide your back down against the wall
Slowly lower your torso as if you want to sit in a chair. Bend your knees 90 degrees so your thighs are parallel to the floor. You will need to look like you are sitting in an invisible chair.
- The knees must be aligned with the ankles; check that they do not lean forward. If necessary, move your back higher or lower to position them correctly.
- This position strengthens the quadriceps muscles located in the front of the thighs and the hamstrings of the knees, which are therefore less likely to be injured. These muscles and tendons are needed to perform everyday actions, such as standing or walking, so it's important to keep them healthy.
Step 4. Stay in this sitting position for 20-60 seconds, keeping your abdominal muscles contracted
You will probably start to feel some burning in your thighs after about twenty seconds, but try to hold on for a full minute
Step 5. Straighten your legs and come back to your feet, letting your back slide against the wall
- Rest for 30 seconds, then repeat the exercise. Aim to repeat this 5 times and hold the squat position for 60 seconds each time or until your muscles are too tired to allow you to continue.
- If your doctor or personal trainer has given you different indications regarding the number of repetitions or duration of the exercise, follow their instructions. These are simply guidelines to start from.
Step 6. Change the angle of the bent knees to vary the intensity of the exercise
For a more gradual approach to the exercise, instead of repeating the same movement over and over and bending the knees to 90 ° each time, on the first attempt lower the torso by only 5 cm, the following repetition slide your back a little lower and etc.
Method 2 of 5: Wall Squat with Medicine Ball
Step 1. Place the medicine ball between your knees
If necessary, you can also use a basketball or soccer ball or even a rolled up pillow or towel.
Step 2. Squeeze the ball between your knees as you lower your torso by sliding it against the wall
Having to hold the ball will force you to also use the adductors, the inner thigh muscles.
Method 3 of 5: Dumbbell Wall Squat
Step 1. Hold a 1kg dumbbell in each hand
Step 2. Keep your arms straight at your sides as you lower your torso and sit down to perform the wall squat
Method 4 of 5: Wall Squat with Alternate Leg Raise
Step 1. Get into the squat position against the wall. Do not try this variation of the exercise if you have weak, inflamed or injured knees in any way.
Step 2. Slowly extend your right leg and keep it straight in front of you
Use your thigh and core muscles to stay stable in this position.
Step 3. Keep the leg extended forward for a few seconds
Step 4. Slowly lower your right leg
Step 5. Regain stability in the standard squat position
Step 6. Slowly extend your left leg and keep it straight in front of you
The whole leg should be parallel to the floor.
Step 7. Keep the leg extended forward for a few seconds
Step 8. Lower your left leg
Step 9. Repeat the exercise, again extending the right leg forward
You can continue like this for a set amount of time or you can set a number of reps to do for each leg (you can try starting with 4 reps per side).
Method 5 of 5: Wall Squat with the Elastic Band
Step 1. Tie the elastic band around the legs, just above the knees
If you don't have an elastic band, you can use a belt (a bathrobe is also fine)
Step 2. Slide your back down against the wall to assume the squat position
Step 3. As you lower yourself, push your legs outward to keep the elastic band in tension and in the right position
The elastic will resist and try to bring your knees closer together, so you'll need to push them out to keep them six inches apart so they line up with your feet.
To resist the pressure of the elastic band, you will need to activate your gluteal muscles and external adductors
Step 4. Slide up again, without ceasing to press against the elastic band to keep the knees 15 cm apart
This variation can teach you to maintain the right position even when doing the basic exercise
Warnings
- Be very careful when performing a new exercise for the first time and consult your doctor before embarking on any new exercise program. When you perform unusual movements, you run a greater risk of overexertion and injury.
- Stop exercising if you feel pain anywhere on your body.
