Exercise wall in the most common sense is a kind of variation of squats. The main difference, as it is not difficult to guess, is the presence of a support - a wall to which we press our backs during the exercise. If you choose exercises for the legs and buttocks, and also are not averse to correct posture, we recommend that you familiarize yourself.
What is the exercise used for?
Squats against the wall can be used to dilute classic squats or, for example, to diversify the program of exercises for the legs and buttocks. More often this exercise is recommended for girls, as it is aimed at known problem areas and can be considered quite sparing in terms of load.
But everything is not as straightforward as it might seem at first glance. If you add additional weight (for example, pick up a pancake from the bar in front of you) and complicate the exercise by slowing down your movements and trying to stay at the lower point for as long as possible, then this option may not be possible for every athlete, even well prepared. Powerful static load will be provided to you.
What muscles work
First of all, quadriceps (the quadriceps femoris) and the gluteus maximus muscle work. When weights are added, the load on these muscles specifically increases. Also, the calf and soleus receive a load, the muscles of the posterior thigh are included.
It is also worth noting that the back muscles (extensors) get some load, since we are forced to be pressed against the wall throughout the entire range of motion. Which enhances the benefits of this exercise for the spine and helps maintain proper posture.
Let's figure out how to properly complete this exercise. Starting position - sit standing at some distance from the wall, pressing your back against it tightly. The wall acts as a support. The legs are slightly wider than the shoulders, the socks are slightly turned outward. Legs are slightly bent at the knees, hands are on hips or crossed in front of you. If you use weights, as mentioned above, you can take a pancake from the bar and hold it in front of you, pressing with both hands to the chest. We keep our back straight, our gaze is directed in front of us, our shoulders are straight. So, the technique:
- From the starting position, slowly and slowly crouch down, bending your knees. The back is still firmly pressed against the wall.
- Reach the bottom point when your knees are bent almost at a right angle (80–90 °) and your hips are parallel to the floor. The most common comparison is that you sit on an imaginary chair. Depending on your level of training, linger for a while at the lowest point as much as you can. The longer the better.
- Smoothly and controllably, but at the same time, rise strong enough and powerfully up and exit to the starting position. Repeat as necessary.
It is important to choose a suitable and even surface of the wall, comfortable clothes that do not hinder movements, as well as non-slip shoes.
If you want to reduce the static load, do not linger at the lower point, lower by inhalation, rise by exhalation.
Exercise creates a load on the knees, therefore, it is contraindicated in injuries of the knees. It is better to exclude it from the program if you have such problems.
Do not straighten your knees, returning to its original position. The legs remain slightly bent.
If you are a beginner, try 3-5 repetitions, lingering at the bottom point for at least 30 seconds. If you get very tired after the first repetition, do not be discouraged. Do as much as you can, gradually increasing indicators.