Wall squats might look easy—until you try holding one for more than a few seconds and your legs start shaking like a WiFi signal on a bad day. But don’t let that scare you off! This simple yet powerful exercise is a game-changer for building lower body strength, improving posture, and even easing knee pain (when done right).
The trick? Proper form and a little patience. Whether you’re a fitness newbie or just looking to spice up leg day, mastering the wall squat could be the sneaky strength move your workout routine needs.
According to Hinge Health, wall squats involve leaning back against a wall and working various muscle groups, including quadriceps, hamstrings, gluteus maximus, and calf muscles. The publication mentions that the quadriceps extend the knee, hamstrings bend the knee and extend the hip joint, the gluteus maximus aids in hip extension, and the calf muscles stabilise the ankle joint during wall squats. These muscles are said to work together to provide stability and support during daily movements.
How you conduct this exercise according to Very Well Fit is, you sit against a flat wall with your back flat against it. It is then stated that you engage abdominal muscles, slide your back down the wall, and hold for 20-60 seconds. “Slide slowly back up the wall to a standing position. Rest for 30 seconds and repeat the wall sit three times. Increase your hold time in five-second increments as you increase your strength.”
Wall squats are a popular exercise that can strengthen the lower body, reduce joint stress, and improve balance and posture, claims HealthShots. They are said to target major muscle groups in the legs, making everyday activities easier.
The above resource further explains that wall squats are gentle on joints, making them suitable for those with joint pain, arthritis, or injuries. “The wall’s support facilitates controlled movement and allows people to progressively increase exercise intensity and duration as their strength and comfort improve.”
This results in improved balance, and posture, and reduced risk of falls or injuries.
Also see: Mistakes that you’re making on your fitness routine
