How to do Wall Squats to Strengthen the Quadriceps

What are the benefits of Wall Squats

This is one of the leg strengthening exercises that strengthens the quadriceps muscles, which are some of the largest muscles in your body. This workout also benefits your buttocks.

What muscles do this exercise work and strengthen?

The primary muscles that benefit from this exercise are:

• rectus femoris (extends leg and flexes thigh)
• vastus lateralis (extends leg)
• vastus medialis (extends leg)
• vastus intermedius (extends leg)
• and the gluteus maximus (extends thigh)

Strengthening these muscles will help you rise from a chair quickly, and climb stairs easily. It is an excellent leg extension exercise. One of the best leg workouts.

Another benefit is that strong quadriceps may prevent "Runner's Knee", which is also known as patellofemoral pain syndrome. According to Dr. Darin Padua in an article titled "Pinpointing the causes of 'runner's knee"", it is stated that weaker quadriceps muscles are 5.5 times more likely to develop "Runner's Knee."

However, if you experience back or knee pain or have a back or knee injury, first ask your doctor if this leg exercise is appropriate for you.

Tips

• You can do this exercise with or without dumbbells
• You can also do this workout with an exercise ball as I have demonstrated below
• You can also use a door frame, which is my preference
• If you use dumbbells, first read the "How Much Weight Should We Lift In Our Strength Exercise Programs?" section before starting this workout

How to Do Wall Squats

1. Stand with your arms at your sides and your feet about shoulder width apart

2. Your feet should be 18 to 24 inches from the door frame or supportive surface
3. Lean against the door frame or other surface with your back straight, and your neck aligned with your spine
4. Breathe in



5. As you breathe out, bend your knees and slide down the surface until you are in a sitting position
6. Your knees should be slightly behind or just over your ankles
7. Breathe in and out as you hold this position
8. Hold this position for as long as you can up to 60 seconds
9. Straighten your knees and slide back up the surface to the starting position
10. Do this exercise for 8 to 12 repetitions, 3 times a week, every other day

How to do Wall Squats With Exercise Ball and Dumbbells

1. Place an exercise ball against the surface

2. Lean back into the exercise ball with it positioned in the middle of your back
3. Hold the dumbbells straight down at your sides with your feet about shoulder width apart
4. Your feet should be 18 to 24 inches from the ball
5. Keep your back straight and breathe in
6. As you breathe out, bend your knees and slide down the surface until you are in a sitting position
7. Your knees should be slightly behind or just over your ankles
8. Breathe in and out as you hold this position
9. Hold this position for as long as you can up to 60 seconds
10. Straighten your knees and slide back up the surface to the starting position
11. Do Wall Squats for 8 to 12 repetitions, 3 times a week, every other day

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