Single-Leg Squat with Wall Support
Starting Position
1. Stand facing the wall, about an arm's length away.
2. Place your hand against the wall at shoulder height for balance.
3. Shift your weight onto one leg, lifting the other leg slightly off the ground.
Movement Instructions
1. Lowering Phase:
- Begin to bend your standing leg at the knee while keeping your back straight.
- As you lower your body, extend the other leg out in front of you for balance.
- Keep your knee aligned over your toes and avoid letting it collapse inward.
- Go down as low as you can comfortably go, ideally until your thigh is parallel to the ground.
2. Holding Position:
- Hold the squat position for a moment, engaging your core and glutes for stability.
3. Raising Phase:
- Press through your heel to push yourself back up to the starting position.
- Straighten your leg and return to standing, using the wall for support if needed.
Tips for Beginners
- Start with shallow squats if you find it difficult to maintain balance.
- Focus on using the muscles in your standing leg to control the movement.
- Ensure your supporting leg is strong and stable at all times.
- Switch legs after completing the desired repetitions.
Repetitions
- Aim for 8-12 repetitions per leg, rest, and then perform 1-3 sets depending on your comfort level.
