How To Do The Static Wall Squat (With Video)

By: Matt Goss

Static wall squats are a static exercise with no movement also known as an isometric exercise. It improves your stability, endurance, strength of your legs and core and your posture.

Wall squatting is great for anybody that needs to take a quick break form their everyday activities and get the blood flowing through your lower body again. This is a great exercise for those of you that sit at a desk or in a driving position for long periods of time.

Sitting in this stagnate position for long periods of time results in poor blood flow and circulation to the lower half of your body. Plus you tend to start packing on unwanted pounds as well!

So to wake up your legs and give them some life again by performing the wall squat. Plus it works your glutes, quadriceps, hamstrings, calves and core muscles so it’s a win-win for you!

Stronger legs means that it is easier to walk, run, use the stairs, jump and the list goes on. The wall squat is great to add to the end of your leg days to really get a deep burn and finish off your workout hard.

Technique Breakdown – Wall Squat – Quadriceps 

Start/Finish Position 

  • Lean back against a wall, with your feet about 2 feet away from it and shoulder-width apart. 
  • Hold your arms straight out in front of your body at shoulder level. 
  • Slide down against the wall until your knees are at right angles.

Movement Phase 

Hold for the desired amount of time.

Breathing Directions 

Concentrate on deep controlled breathing through your nose.

Tips 

Keep your hips, knees and ankles in line. 
Push back against the wall and keep your eyes to the front.

Here’s a video demonstrating The Static Wall Squat:

If you want to increase the intensity of this exercise add weight on top of your legs (safely on your Quadriceps) or try squeezing a ball between your knees.

I like to make a competition out of this exercise by always trying to beat my last time. This inner competition is a great way to push yourself to new highs and can be applied to more than just exercise.

Here is a great tip I was once told by a friend of mine. We were playing golf at the time, and he is much better than me. I was getting a little frustrated because I was losing by a long way and wasn’t really challenging him for the honour of being the winner of this round.

What he told me next blew me off my feet. He doesn’t worry about what anybody else is doing. He continued on to say that if he can beat his last score, drive better, hit the green in less shots, sink his puts better than last time; that this is all he was worried about.

Because of this mental attitude his game constantly improved as the only competitor he had was himself. It was one of those ah-ha moments where I realised this can not just be applied to golf but to exercise and life in general.

So if you only get 58 seconds the first time you try wall squats, its OK, the next time that’s the benchmark you need to beat and not your training partners if you have one.

I hope that today you go out there and not only set new records in your training but better yourself in some way also.

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Feel free to write me by visiting Bang’ Bodz and share your story. I’m waiting to read it.

Matt Goss is a Certified Personal Trainer with Bangin’ Bodz Health & Fitness and is also a member of The International Association For Health Coaches. Checkout http://www.banginbodz.com & http://www.facebook.com/bangin.bodz

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