Are you looking for a more advanced exercise to strengthen the legs?
Your search is over!
The solution for this dilemma is a wall squat.
Â
A wall squat is an alternative to a standard squat, which can sometimes be a bit hard on the knees and/or back. A wall squat will still help to strengthen and challenge the muscles in the legs, especially the quads (the muscles in the front of the thighs) and the glutes (our buttock muscles).
The best part about this exercise is that all you need is a smooth wall! No other equipment is needed.
As this is a more advanced exercise, if you have any concerns regarding your balance, are considered a fall risk, or have a history of falls, then this exercise is not recommended.
Let’s break things down!
Step 1: Starting Position:
-
Stand with your back flat against the wall.
-
Lean back so that all of your weight is on the wall.
-
Inch your feet forward, away from the wall, a little at a time until they are about 1-2 feet from the wall.
-
Make sure to engage your core by gently bracing your mid-section, as if you have a back brace on.
Tip: The further away your feet are from the wall, the deeper your squat will be. Start with a small distance from the wall, and therefore, a smaller squat to begin with. You can always move your feet further away from the wall, as you advance the depth of your squat.
Â
Step 2: The Wall Squat
-
Slowly begin bending your knees, as you slide down into your squat.
-
Squat to a depth you are comfortable with.
-
Hold for up to 5 seconds at the bottom of the squat.
-
Return to your starting position.
-
Repeat for 10-15 repetitions for 2-3 sets, as tolerated.
Tip: Do your best to make sure your knees stay relatively in line with your ankles. If they go past the toes, you will likely experience knee pain or discomfort. It is not recommended to squat beyond a 90-degree angle at the hips and knees, as again, this can create pain or discomfort at the knees.
Â
There you have it!
Just remember, it’s better to start small with your squat depth versus going too deep to begin with and not being able to get back up or causing pain.
Check out the following video demonstration for a better look at this exercise: