How to Do Wall Squats With Weights

Wall squats with weights are a beneficial addition to your fitness routine. You can perform this exercise for weight loss, strengthen muscles to prevent osteoporosis and specifically target the hip/love handle area of your body. Follow the correct form to increase muscle and avoid injury.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Wall
• Dumbbells

1. Stand with your entire back pressed flat against the wall.
2. Place your feet in a natural stance (about the same distance as your hips) away from each other. Stand with your heels about a foot away from the wall causing you to slightly lean back. Have your legs almost straight, but don't lock your knees.
3. Extend your arms straight down to your sides parallel with the wall, with a dumbbell in each hand. The dumbbell adds resistance to your training. Select a dumbbell based upon your fitness level.
4. Slide your back down the wall. Your knees should follow the angle of your toes. By looking down at the floor, you will see your toes at all times. If you do not see your toes, then you are too close to the wall. Stop, move out from the wall and begin again. Keep your weight on your heels.
5. Stop when your knees form a 90-degree angle. Push yourself back up to the original position. Continue to follow these instructions to complete your set. The wall squat with weights exercise should be controlled and not sloppy. You may need to reduce your resistance or repetitions to keep the exercise fluid.

Tips & Warnings

• It is important to stop your squat when your knees form the 90-degree angle to avoid injury. Your knees are at their weakest point in that position.