Functional Training: Wall Squats

Video Transcript

"So this next exercise that I'm going to demonstrate is just called the basic wall squat. So what I'm going to provide is just simple instruction on how to make a squat the most effective for your body. A squat is thought of as one of the most foundational movements for the body because we are providing proper hinge in the hip area so some common mistakes first of all would be thinking about bending the knees first. The biggest mistake in any squat pattern is to bend the knees forward pushing all of the weight, pressure, and tension into the knees. So first and foremost, position the ball so it is right underneath your low back, get your feet shoulder width apart and just slightly out from a standing position. The focus really is going to be in keeping your weight in your heels and doing that generally will solve most of the greatest issues which is in the toes and balls of your feet so weight into your heels, then the hips first. Whatever visual works for you. I often cue sitting on to a chair so sit back on to your chair and press back up. Now the rest of your body, shoulder blades back, keep your hands on your hips to start with. This is a great way to just keep your shoulders down and back, activate your core muscles, inhale always on the way down and think of your shoulder blades drawing back, weight into your heels and hips back, exhale to press to the starting position. A quick note on abdominal muscles, inhale on the way down expanding the ribs and exhale on the way up, drawing and activating those abdominal muscles in."