Wall Squat

Setup

Stand with back against the wall, arms rest by your side. Position your feet about lower leg distance from the wall, so that your knees are between wall and heels. Chest is open and heart feels lifted. Shoulders, neck, jaw are soft and relaxed. Pull your navel towards spine slightly so there is integrity in the core.

Movement

  1. Inhale prepare.
  2. Exhale Slide your back down the wall to a partial squat, lowering no more than hips to the same level as the knees, while keeping your back against the wall.
  3. Inhale while holding the squat for three seconds.
  4. Exhale press your feet into the earth as you slide back up the wall to setup position. Repeat 5 times.

Focus points

  1. Thighs stay parallel so knees are directly over heels. Knees stay hip width apart.
  2. Press evenly into the soles of your feet, avoid rolling your feet in or out.
  3. Shoulders, neck, and jaw are soft and relaxed.
  4. External rotation of arms, hands open, chest open. Back stays pressed against the wall throughout, resist temptation to lean forward.
Group: 
Active
Level: 
Level 1
Level 2
Position: 
Standing
Exercise List Weight: 
-43
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