1. Starting Position:
- Stand facing a wall, about one foot away from it.
- Place your hands on the wall at shoulder height, gripping it lightly for support.
- Keep your feet hip-width apart for balance, with your toes pointing slightly outward.
2. Lowering Phase:
- Begin to bend your knees and lower your body toward the ground.
- As you lower down, keep your heels on the ground and your back straight.
- Aim to lower your hips until your thighs are almost parallel to the floor, or as low as comfortable while maintaining good form.
- Ensure that your knees do not go beyond your toes.
3. Holding Position:
- At the bottom of the squat, pause for a moment while maintaining balance.
- Engage your core throughout the movement to stabilize your body.
4. Rising Phase:
- Press through your heels to begin lifting your body back to the starting position.
- Straighten your knees and return to the upright standing position.
- Maintain a controlled movement, avoiding any bouncing or jerking motions.
5. Repetitions:
- Repeat the squat for 8-12 repetitions, working within your comfort zone.
- Use the wall for balance and support as needed throughout the exercise.
6. Tips:
- Keep your head up and eyes forward as you squat to help with balance.
- If you feel any discomfort in your knees, reduce the range of motion or take a break.
- This exercise can be progressively modified by adding weights or increasing the depth of the squat as strength improves.
