Toes-Inward Knee Slide Wall Squat
Strengthen your quads and improve knee stability! This wall squat variation promotes proper alignment for a safer, more effective workout.
Muscle Groups
Primary
Secondary
Instructions
1. Starting Position:
- Stand with your back against the wall, feet shoulder-width apart.
- Your toes should be pointing slightly inward, and your arms should be held in front of you, close to your chest.
2. Squatting Movement:
- While keeping your back pressed against the wall, bend your knees and lower your body into a squat.
- Ensure your knees stay aligned with your toes and do not go beyond your feet.
- Go down until your thighs are parallel to the ground or as low as comfortable while maintaining proper form.
3. Hold the Position:
- Maintain the squat position for a few seconds. You can hold for 15 to 30 seconds, depending on your fitness level.
- Keep your core engaged and ensure your back remains straight against the wall.
4. Returning to Start:
- Push through your heels to rise back up to the starting position.
- Stand up slowly, ensuring you maintain control throughout the movement.
5. Repetitions:
- Repeat the squat movement for a total of 10 to 15 repetitions.
- Rest for a moment if needed, and then perform another set.
Tips:
- Breathe steadily throughout the exercise, exhaling as you squat down and inhaling as you rise.
- If you find it difficult to maintain balance, you can practice with a friend for support or reduce the depth of your squat until you feel more comfortable.