- Comfortable clothing that allows for movement.
1. Starting Position:
- Stand with your back against a wall. Position your feet shoulder-width apart, slightly turned outwards (toes pointing out).
- Ensure your heels are about 1-2 feet away from the wall.
2. Initial Setup:
- Tuck your chin slightly to keep your head and neck aligned with your spine.
- Place your arms in front of you, either in a prayer position or crossed over your chest to help with balance.
3. Lowering Into the Squat:
- Begin to bend your knees slowly while sliding your back down the wall.
- Keep your chest lifted and your knees aligned over your toes (don’t let them go beyond your toes).
- Slide down until your thighs are parallel to the ground or as low as comfortable without straining.
4. Hold the Position:
- Maintain this squat position for about 15-30 seconds, breathing steadily.
- Focus on keeping your core engaged and maintaining good posture.
5. Rising Back Up:
- To return to the starting position, press through your heels and push your body back up the wall.
- Straighten your legs back to the original standing position while maintaining control.
6. Repetitions:
- Aim for 3 sets of 8-12 repetitions, resting for 30-60 seconds between sets.
Tips:
- If you feel discomfort in your knees, adjust your stance by keeping your feet further away from the wall or reducing your squat depth.
- This exercise helps strengthen your legs, particularly the quadriceps and glutes, and improves your balance and flexibility.
