Fraud Blocker
October 21, 2024
Author: Shelby
  • Home
  • /
  • Blog
  • /
  • *Star Exercise of the Week*: A More Advanced Way to Strengthen the Legs

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.

 

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.

 

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.

 

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:

Shoulder Rehab Tools

We Know Shoulders.

Reduce or eliminate your shoulder pain in as little as 3 days...even if you've tried everything else and failed!


Whether you are pre- or post-op, the proven "shoulder pulley" method is the most affordable thing you can try to fix your shoulder. 

About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

Medical Disclaimer

This website is intended to provide educational information only and should not be taken as medical advice. The information shared on this website is based on research, but is not intended to replace the advice of a healthcare professional. We recommend that you consult your healthcare provider for any specific questions or concerns you may have. The website does not accept responsibility for any harm that may occur from using the information given on this site. Speak to your medical provider about any health issues!

Have comments? Fire away...

Your email address will not be published. Required fields are marked

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Processing...