Sit Tall with Wall Squat

Wall squats require your quadriceps (front leg muscles) and muscles in your hips to hold you up. No weights or machines are needed for this exercise but it truly gets the job done, quickly.

Simple and quick, here are few more reasons to incorporate wall squats

  1. Helps with preventing knee injuries. Holding a squat helps strengthen the ligaments in the knee to help prevent injuries; and if you are recovering from a knee injury, this exercise is effective and safe to get you back on your feet.
  2. Improves your leg and hip strength by building muscle; producing a ripple effect of benefits including moving and feeling better, increasing your metabolism, and strengthening your bones. Did you know that after the age of 30, women start to lose muscle mass if not actively working on it?
  3. Stand a little taller today – doing your squat against the wall also brings awareness to your posture. In doing this exercise, be conscience of keeping your spine long and engage the core muscles from your perineum through your core and imagine a string pulling from the top of your head. Draw your shoulder blades down and slightly together to keep your chest open. Squat has been shown to be beneficial for your core and posture as well as building leg strength –

How to do a Wall Squat – grab a watch or your phone to time yourself

  1. Stand about a foot away from the wall and bring your back, shoulders, head on the wall. Position your feet as wide as your hips and be sure your toes are facing directly away from you and not pointing in or out. If your knees are sticking out over your toes, walk your feet carefully away from you a few more inches ensuring your feet are positioned directly under your knees.
  2. To get yourself in the ‘squat position’ – slide your back down the wall bringing your knees and hips to 90 degrees. (Have knee concerns – slide down as much as you can without pain).
  3. Then hang out here for 30 seconds. Try not to brace your legs, rather let your arms hang by your side. Also be aware of your shoulders and head; they can lean forward while trying to hold this position.
  4. To get out, press your hands into the wall and help yourself back to standing. Shake out your legs.
  5. Feeling energetic today, try to hold the wall squat for 45-60 seconds or alternate bringing one heel up at a time to get your calf muscles in the game.

Fun tip: do with a friend and enjoy a conversation while holding or challenge each other to see who can hold the longest. Your kids may like this challenge because their bodies are smaller and they can hold for long periods. Another tip is to sing along to one of your favorite tunes. .

Trainer’s note: Be sure to only go through a pain free range of motion and do what you can. Even 15-20 seconds is a great place to start. Also do not go below 90 degrees in your hips.

Cynthia Miranda

About Cynthia Miranda

Cynthia Miranda has been in the fitness industry over 20 years including a degree in Sports Medicine, certifications with spinning, yoga, TRX, CrossFit and even Zumba! She has worked and is working with clients with all different levels of health & fitness from cardiac rehab patients to athletes to workaholics. Cynthia is an avid mountain biker and loves to be outside hiking and camping when she can. She is a mother of three girls ranging from 9 to 16.

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