bandwallsquatThe wall squat is an easier alternative to the regular squat and is typically used for those who are recovering from an injury.

In most cases, the injury involves the lower back.

If you require lumbar stability, the wall squat is an ideal exercise to help with recovery, especially when you combine it with bridge excises.

 

What are the Benefits

The benefits to doing wall squats with or without an exercise ball are many.

  • You can perform the exercise anywhere that has a wall.
  • Body weight is shifted towards the wall, so there’s no risk in hurting your lower back.
  • Strengthen your quads and tone your butt.
  • The wall squat with the ball helps you retain proper posture for squats

But it’s not just for the legs.  Despite targeting the gluts and quads, it also helps with core development.  Add resistance bands and you can increase the resistance along with a little bicep exercise.

 

Instructions

All you need is an exercise/swiss ball and lean back against it.

  • Rest a swiss ball between your tail bone and the wall and have both feet planted a couple of feet in front of you.
  • Step on the resistance band and grasp both ends.  Make sure to wrap the band around your hand to take up the slack and control the tension.
  • Start by sliding down with the ball rolling up your back until your knees are at around a 90° angle.
  • For added difficulty, hold the position for a certain period of time or try it with one leg.
  • Come back up until your legs are straight.
  • Repeat for about 10 to 15 reps.

 

Just make sure you don’t extend your knees past your toes.  Simply extend your butt out in order to keep the knees in.

 

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