How to Wall Squat
The skills necessary to squat are not easy to describe or learn. In order to effectively squat there are several things that have to happen at once. The lower back has to be locked. The chest has to be held high. The hips have to move back and down. Your knees should not track over your toes. The knees have to be pushed wide. Luckily there is an exercise that will not allow you to do all of this without even thinking about it, because you can only do it one way.
The wall squat is a fantastic exercise that will teach you how to squat and help you develop the necessary strength and flexibility to do so safely, and it is a great exercise in its own right.
Instructions
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Face wall with toes 5 to 6 inches away. Stand facing the wall. The first time you perform this move your toes should be around 5 to 6 inches away from the wall. Your toes should not be straight ahead, but pointed out. If pointing straight ahead is 90 degrees, then your toes should be between 45 and 90 degrees.
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Raise chest and lock lower back. Raise your chest high and consciously try to flex the lower back. This will actually get easier later, as you get closer to the wall.
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3
Push the hips back. A good way to visualize this is to imagine that there is a wall behind you that you are trying to touch with your butt. You drive the hips backwards. At this point, do not squat down, just push the hips back.
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4
Open the knees and squat. As your hips start to move back, you now begin to open your knees and let your body sink between your legs. Keep your chest up.
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5
Stand back up. When you reach the lowest depth that is comfortable for you, reverse the motion by strongly arching your upper back, squeezing your glutes (your butt), and pushing your heels into the floor.
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Tips & Warnings
Once you have the movement down, move a little closer to the wall and repeat. As you get closer to the wall you will develop more flexibility and strength. As an added bonus, getting closer to the wall requires you to maintain almost perfect squatting form.
Only go as low as you feel comfortable. Do not worry about depth. As time goes on you will be able to squat deeper. For the best results you should do this as a stretch at the beginning or end of your workout, not as an exercise.
Do not do anything that hurts. If it hurts, there is something wrong. Do not force yourself into positions or over-exert yourself in the performance of this exercise. It is best considered as a stretch or movement practice. As always, consult your doctor before beginning any exercise program.
