Toes-Outward Knee Slide Wall Squat
Strengthen legs & glutes with this wall squat! Improve balance & flexibility. Toes-outward position targets key muscles for a better workout!
Muscle Groups
Primary
Secondary
Instructions
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.
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.
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.
Hold the Position:
Maintain this squat position for about 15-30 seconds, breathing steadily.
Focus on keeping your core engaged and maintaining good posture.
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.
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.