Squats are very important and very useful in building the lower part of our bodies. Though the main focus of the exercise is to train and build up the thigh muscles, it helps tone the calves, the lower calves, the heels, the buttocks, the lower abdomen, etc. It also affects our cardiovascular system.
Squats are meant to strengthen these muscles whereas wall squats offer endurance for these muscles and gives them the ability to endure or sustain a weight/pain for a prolonged span of time. It also helps increase our explosive strength and particularly, runners, jumpers, etc. will find this exercise quite intriguing.
The exercise is often preferred and prescribed for athletes, so you should consult a physician or a trainer and learn about the effects this exercise can have on you; then only you should proceed with the exercise.
Make sure that the surface, the floor or region of the area you are going to perform the wall squats on, is flat and no kind of bumps or uprising is present.
The wall or the balance, you are going to lean on to, should be perfectly still. Make sure that this surface does not have any chance of going anywhere.
A lot of people try this exercise with the help of an exercise ball too. Ask your physician and test out to see if it works for you for the better or for the worse.
How To Perform A Wall Squat
Stand straight, with your legs shoulder width apart and the line of your heels is at least a feet away from the wall you are leaning on. Keep your back straight and your head, straight forward.
There are many theories of how you should keep your hands. You can either keep them at your sides (an easier choice) or you can extend the arms forward, straight, hanging in mid air (a tougher choice).
It is best if you determine the angle of your thighs beforehand. If you are at the starting phase of the exercise, it is best to start with an angle of 60-75 degrees, or something less than 90. Decide this beforehand.
Now, start lowering your upper body while keeping the back, hands and the heels in place. Remove the temptation to lift the heels or move the buttocks. When you reach the pre-decided angle, stop lowering yourself down.
If you are new to this exercise, it is best to start off with a limited span of time. When you have reached the angle, start counting to 15; slowly. When it is done, slowly lift your body up to the original position. Repeat for 2-3 times.
Tips To Do A Wall Squat Exercise
When your legs have adjusted with the routine, it’s time to kick it up a notch. Firstly, what you should do is increase the angle of your thighs. Instead of 60-75 degrees, go for the original 90 degrees with the floor. After that, gradually increase your count.
While you were counting to only 15 at first, go on increasing until you reach 60 or more. But be sure to differentiate between pain and fatigue. When experiencing immense pain, stop the exercise and rest. If the pain persists, consult a physician.