7 amazing benefits of wall squats and how to do them properly

Have you ever wanted an effective and incredibly useful training? Is there anything you can play anytime, anywhere, without flashy equipment or a gym visit? Wall squats can be the answer to your prayers. This frequently overlooked exercise is a great powerhouse for building low-physical fitness, improving balance and improving flexibility. Simply leaning against the wall will effectively target your quads, gluts and hamstrings. So, if you are recovering from an injury, want to add a simple workout on a busy day, or if you want to strengthen your feet without putting too much stress on your joints, wall squats are your answer. Find out the benefits of this exercise and how to do it properly.

What is a wall squat?

Wall squats are weight exercises that focus primarily on the quadriceps, glut and hamstrings. They include placing your back against the wall and lowering your body, as if you were sitting in a chair. “The goal is to keep your feet shoulder-width apart, then a comfortable distance from it, and keep your back straight throughout the process,” says fitness expert Mahesh Ganekal. It’s similar to sitting position until your knees bend and your thighs are parallel (or comfortable) to the floor. The walls provide support and allow you to concentrate on the movements of the leg muscles while maintaining a good shape. This exercise can be adapted to various difficulty levels by changing the depth and duration of the squat.

Benefits of wall squats

The notable benefits of wall squats are:

1. Strengthen the lower body

This exercise effectively targets major muscle groups in the foot, including the quadriceps, hamstrings and glute, as seen in studies published in the journal Physiotherapy Science. As a result, daily activities such as walking, climbing stairs, and lifting objects become noticeably easier. Therefore, including squats on the walls of a fitness regimen has a convenient and accessible way to increase the strength of your lower body.

2. Gentle on joints

Unlike traditional squats, these types of squats provide support and reduce stress on the knees and other joints. This makes it a great option for those recovering from joint pain, arthritis, or injuries, as seen in a study published in the journal Applied Sciences. Additionally, reduced joint stress allows for safer and more comfortable training. This is especially beneficial for people with sensitive joints. Therefore, wall squats are a valuable tool to minimize the risk of additional joint discomfort and injuries while maintaining strength and fitness. Wall support promotes controlled movement and can gradually increase the intensity and duration of exercise as people improve their strength and comfort.

3. Improve balance and posture

Proper shape is important when performing wall squats to promote the involvement and strengthening of the core muscles. These core muscles are essential to maintain balance and promote good posture. Strengthening these important muscles contributes to improved stability and improved spinal alignment. This positive impact on balance and attitude is supported by research published in the Journal of Bhysicyal Therapy Sciences. Therefore, wall squats, when performed correctly, can be a valuable tool to enhance core strength and overall physical mechanics. This can lead to improved balance and reduced posture and lower risk of falls and injuries.

4. Improves flexibility

The squat-inherent squatting movement inherent in wall squats contributes to increased flexibility in both the waist and ankles. “This increased flexibility translates into a range of motion that is essential to overall physical function. A wider range of movement can help reduce the risk of injury,” says the expert. Therefore, incorporating wall squats into your routine can be a proactive approach to injury prevention. This makes wall squats a valuable exercise for long-term fitness and happiness.

5. Easy to access and convenient

Wall squats offer unparalleled convenience, do not require special equipment and can be performed virtually anywhere. “All you need is the wall, and this exercise is extremely accessible. This accessibility makes wall squats a convenient option for people at all fitness levels,” the expert explains. Whether you have access to the gym or not, the wall provides the support you need for this effective exercise. This makes it ideal for busy schedules or schedules where access to fitness facilities is limited. Wall squats can be easily integrated into any routine, anytime, anywhere.

6. Build endurance

This challenge motivates muscles to work harder for longer, resulting in adaptation that improves long-term performance capabilities. These improvements in endurance and stamina are incredibly advantageous for athletes looking to improve their performance. “In addition, anyone who wants to improve their physical abilities, regardless of their experience with athletic activity, can benefit from greater muscle resilience,” the expert notes.

7. Low impact

This is also a low-influence movement. This means minimizing joint stress while still providing effective muscle strengthening. This low impact nature makes it an exercise suitable for people of all ages and fitness levels. Even individuals with communal issues or physical limitations can often perform wall squats safely. Reducing joint stress makes them a great alternative to higher impact exercises. “This allows people to build strength and improve fitness without risking further joint damage or pain,” says the expert.

How to properly squat on the wall?

This is a step-by-step guide on how to safely perform wall squats.

• Stand with your back facing the wall, your feet shoulder-width aligned, about a foot or two away from the wall. Your feet should be flat on the floor.
• Move the core muscles by gently drawing the abdominal buttons towards the spine. This helps to stabilize the back and protect it from tension.
• Bend your knees as if you were sitting in a chair and slowly slide your back against the wall. Keep your back straight to the wall throughout the movement.
• Keep your thighs parallel to the floor or lower yourself until they are close to comfort. If you have knee problems, don’t lower the lower than you feel comfortable. The deeper you go, the more challenging the exercise becomes.
• Pause at the bottom of the squat.
• Push your heels back to the starting position and turn your back against the wall. Maintains control throughout your movement.
• Repeat the exercises as many times as you need.

Things to keep in mind

• Make sure your feet are shoulder-width apart and are facing straight.
• Flat your back against the wall. Do not arch your back or tilt it forward.
• Make sure to track your knees along your toes. Do not cave your knees inwards or drift outwards.
• You lower yourself and inhale, and exhale as you push back.
• If you feel pain, stop exercising immediately.

Side effects of wall squats

While generally safe and beneficial, wall squats, like any exercise, can have potential side effects if performed incorrectly or if certain existing conditions exist. It is important to be aware of these potential issues.

• If you have existing knee problems, wall squats can make the pain worse. It can also contribute to knee pain, especially incorrect shapes, such as the knee can cave inward or pass through the toes.
• It is essential to maintain your back directly against the wall. If the back is arched, or if the core is not properly involved, it can lead to lower back strain and pain. Proper form and core engagement are important to prevent this.
• Similar to strength training exercises, you may experience muscle pain after a wall squat, especially when starting a new routine or increasing the strength. This is normal and usually subsides within 1-2 days. However, if the pain is severe or persistent, it can indicate an injury.

It is always best to consult with a healthcare professional or certified fitness trainer before starting a new exercise program, especially if you have underlying health concerns. They can provide personalized guidance and ensure that exercise is safe and appropriate for you.