How to Do
How to Do Wall Squats With Hands on Wall
The wall squats with hands on the wall should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the wall squats with your hands on the wall.
Beginning
Beginning Wall Squats
1. Keep your arms at your sides and your feet shoulder-width apart, about 18 inches from the wall.
2. Reduce your body to a squat until your thighs are parallel to the ground.
3. Hold. Hold each exercise until your exhaustion level reaches 9 on a scale of 1 to 10 (your arms are about to give out).
Movement
Wall Squats Movement
1. Place your hands on the wall.
2. Squat downward, pushing buttocks backward.
3. Keep heels on the ground.
4. Once you feel a gentle stretch in calves or lats, return to the starting position and repeat.
Benefits
Wall Squats Benefits
Wall sits, also known as wall squats, are an excellent technique to strengthen and tone your glutes, calves, quadriceps (front of the thigh), and even abdominal muscles if done correctly.
Exercise Aliases
Scapula Squat Exercises, Double Side Scapula Stabilization Exercise, How To Improve Scapula Stability.
