Wall Squat

Dose

Perform 2 sets of 5 repetitions on each side per day. When you can perform five squats to a depth where the thigh is just above parallel to the ground, progress to the next exercise.

Purpose

This exercise is designed to challenge your control of the hip and trunk, which will improve stability throughout the body. When done correctly, it will strengthen the muscles in the buttock. This can lead to muscle soreness in the area, so supplement this exercise with the Pigeon Stretch to ease any discomfort associated with muscle growth.

Method

Stand a step away from a wall while facing it. Place the fingertips on the wall, but do not grab any surfaces. Stand on one leg, with both hips and the foot you are standing on pointing directly at the wall. Sit back and down into a squat, as if your sitting onto a chair, keeping your weight through the heel. Don’t let the knee bend forward over the foot, just move the hips backwards. Try to keep the back from arching excessively.

Squat down as far you can, or until the tight is just above parallel to the ground. Then push the ground away with the heel to return to a standing position. It’s okay if you don’t get down very far at first, the depth will increase as your muscles strengthen. As long as you feel it in the side and back of the buttock, you’re doing it right.

Common Mistakes

• Bending the knee forward. The body will attempt to use the muscles on the front of the thigh to perform this exercise, by bending the knee forward over the foot and putting the weight on the ball of the foot and towards the toes. Try to keep the knee from traveling over the toes while you lower the hips back and down. This will keep the weight on the heel of the foot, and emphasise engagement of the hip musculature.

• Twisting the hips away from the wall. The hip muscles are better engaged when both hips are pointed directly at the wall. As you descend into the squat and reach the bottom position, the hip that you are not standing on will tend to rotate back away from the wall. To mitigate this, consciously rotate the non stance hip forward towards the wall in the bottom position.

∙Letting the knee track inwards. When the hip musculature is under-active, the knee of the leg you are squatting on will drop inwards as you squat down. To maximally engage the hip muscles, consciously keep the knee and foot straight so that the knee points directly in a line with the second toe towards the wall.

Progression Threshold

You should be able to complete five squats to a depth where the thigh is just above parallel to the ground before progressing