3 Wall Squat Variations you can do at Home
Do wall squats build muscle?
Wall squats are a compound exercise because it works multiple muscle groups, so you are gaining a lot for the work you put in! These 3 variations go beyond the fundamental muscle groups and really works on engaging additional muscles. These exercises will improve your spine while toning your core, legs, and back. Simple to do and easy to incorporate into your daily routine!
Here are 3 wall squat variations that you can do at home! For a more detailed explanation of each exercise, check out our YouTube video here or below!
Sissy Squats
The focus here is the quads
- Lean your back against the wall
- Come up on your tiptoes
- Ideally, you want your heels as close to the wall as possible – this is easier said than done
- Slowly bend your knees keeping your back and head against the wall
- Remember to keep your chin slightly tucked in (like you’re holding a grapefruit between your chin and your neck/upper chest
- Squat down as low as possible (if your knees hurt, STOP)
- Pause for a second
- Return to the starting position and repeat
Wall Sit with Arm Angels
- This is really 2 exercises in 1
- Get into a wall sit position = ideally knees and hips are at 90 degrees. Your head & shoulders should also be touching the wall
- Bring your elbows up to shoulder height with your hands in a position so that your thumbs are touching the wall. Ideally the back of your hands should be touching the wall, but as you can see, I lack the flexibility to do this!
- While holding your sitting position, slowly move your elbows up and down the wall.
- As your arms are moving, be aware that you back must maintain contact with the wall.
- The tendency for most people is to flare out your chest, so I like to think about pushing my rib cage against the wall while my arms are moving.
Ball Squeeze Squats
- Stand with your feet shoulder width apart and your heels about 6 to 8 inches away from the wall
- Squeeze a ball between your knees.
- Choose a ball that allows you to have your knees about shoulder width apart. If you don’t have a ball, you can squeeze a pillow(s) or rolled up towel
- Again, your back and head should be contacting the wall.
- While squeezing the ball, perform your wall squat.
- Try to get low enough so that you have a 90 degree angle in your knees and hips
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