The wall squat strengthens your quadriceps and glutes, making it easier to perform daily activities such as standing up and sitting down, squatting, and climbing stairs. Increased strength of your lower body muscles also helps to decrease your risk of falls.
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⏱️TIMESTAMPS⏱️
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0:00 Why do a Wall Squat?
0:18 How to set up for a Wall Squat
0:34 How to perform a Wall Squat
0:59 Common mistakes when performing a Wall Squat
SET UP
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Begin standing with your back against a wall. Your feet should be hip width apart and about a foot away from the wall. Your shoulders and hips should be against the wall. If you have a ball, you can place that between your back and the wall for a smoother movement.
MOVEMENT
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Bend your knees, sliding your back down the wall. You can initially aim to bend your knees 45 to 60 degrees, increasing towards 90 degrees as the exercise gets easier for you. Then return back up to the starting position.
TIPS
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- Do not allow your knees to move in front of your toes. If you notice you have a tendency to do this, start with your feet out a little bit further from the wall.
- Make sure your knees stay over your toes. Do not allow your knees to move inward or outward in relationship to your toes.
- Keep your neck nice and long.
- Go slow. Stay controlled.
EQUIPMENT
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Small exercise ball, if desired
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MEDICAL DISCLAIMER
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This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used as a substitute for the consultation, diagnosis and/or medical treatment of a qualified physician, physical therapist or healthcare provider. Use of this content is at your sole risk.