Wall squats is an excellent leg-strengthening exercise, especially the quadriceps (front of the thighs) muscles, but protects the knees – so effectively it works to strengthen your knees.
In this article you will learn how to do wall squats correctly with tips, steps-by-steps instructions & VIDEO demonstrating wall squats proper form.
Weak quads & hamstrings means putting more of your body weight on your knees. This will eventually weaken your knees leading knee pains. Wall squats (also known as wall sits) are one of the best exercises to strengthen your upper legs.
You can do wall squats anywhere, anytime. You just need a straight wall or door jamb to lean up against. It’s a great leg exercise for all (whether men, women, beginners or seniors) that one can do as a part of home exercise program.
Though the wall squats look pretty straightforward, but to reap the full benefits and not stress your knees, you should first learn how to do wall squats correctly.
How To Do Wall Squats Properly – Correct Form / Proper Technique With Video
Stand with your back leaning against a wall or doorjamb. Keep your arms at your sides. Placing your feet about 18 to 24 inches (two feet) out in front of you. Feet should be about hip to shoulder width apart with toes pointing forwards. Keep your neck aligned with your spine.
(i) While bending your legs at the knees & keeping your knees in line with your toes, slowly slide your back down the wall until your knees are 90 degree angles – or as close as you can get! To safeguard (protect) your knees, don’t allow them to move forward over your toes. If needed, you may inch your feet further from the wall to form proper alignment. Your thighs should remain parallel.
(ii) Hold the position as much as you can up to 10 seconds. Now while pushing through your heels, straighten your knees & slowly slide back up the wall to the start position. This completes one repetition.
(iii) Perform as many repetitions as you can up to 15 reps 3 times a week, every other day.
Note: If you feel knee pain while doing this exercise, stop immediately and consult your doctor.
Caution: As you squat, don’t let your knees to go forward beyond your toes. Also don’t allow your knees to come too far in or out – try to keep your knees in line with your second toe so that you can always see your big toes past the inside of your knees.
Watch this video to learn how to do wall squats workout correctly: