Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level leg exercise called a Wall Squat. Wall Squats are the perfect exercise for someone with knee injuries or heart conditions, as it is easy on the knee joint and low impact on the heart so as not to complicate cardiac conditions. This bodyweight movement will not place undue stress on the knee joint like a normal squat can do, so individuals recovering from knee injuries, tightness, or pain are able to perform this exercise with much greater ease than a normal bodyweight squat. However, if you have questions about your knee safety, please consult with your physician and feel free to message me for information more specific to your situation.
The move does require a sturdy wall or other vertical surface, so in order to perform this exercise you will need to find a portion of your home that has enough space for this particular movement.
Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!
Why Do a Wall Squat?
- Wall Squats strengthen the muscles of the entire leg. Our leg muscles are some of the largest muscle groups in the body, so by working your legs you are creating one of the most time-efficient ways to burn more calories and build strong muscles!
- When you perform wall squats, you build muscle and help your muscles work more efficiently by building neuro-muscular connections. This means that you will be able to move more efficiently in the real world doing your normal, everyday tasks.
- Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
- The hip flexors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
How to Perform a Wall Squat:
- While on your hands and knees, place your feet flat against a sturdy vertical surface like a wall.
- Bring your hands directly under your shoulders.
- Press your feet flat against the wall and raise your knees off the ground 1-3 inches. This will be your starting position.
- Slowly raise your booty to the ceiling and straighten your legs.
- Hold this position for 1-2 seconds before slowly lowering yourself back to the starting position.
- Repeat this motion 20 times for 3 sets.
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