This exercise involves standing with your back against a wall and slowly lowering yourself into a squat position while keeping your back flat against the wall. It is a bodyweight exercise that targets the muscles in your legs and glutes.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the quadriceps, hamstrings, and glutes
- Improves lower body endurance
- Increases hip and ankle mobility
- Improves posture and balance
- Can be done anywhere with a wall for support
- Low impact exercise, reducing risk of injury
How to perform
- Stand with your back against a wall, with your feet shoulder-width apart and about 6 inches away from the wall.
- Slowly slide down the wall until your knees are bent at a 90-degree angle and your thighs are parallel to the ground.
- Hold this position for 30-60 seconds, or as long as you can.
- Slowly slide back up the wall to the starting position.
- Repeat for 10-15 repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary