Squats? Do you mean just lower your butt to the ground? Well yeah, however, squats can feel a lot more complicated than they look–and rightfully so. Squats are typically considered a beginners movement, especially when just doing air squats with your body weight, but squats are definitely a technical movement. If you are feeling like trying to get your back straight, knees behind your toes, and feet activated feel nearly impossible, then these wall squats are for you.
For most, the reason why you aren’t seeing results with your squats or they just don’t feel right comes down to technique and mobility. If you’re on the taller side, you are most likely leaning too far forward and front-loading your squads, this is common for people who have longer femurs. This is just one reason amongst many as to why your squats are just looking a bit whack. Whatever the struggle might be, this technique can get you squatting in no time.
(not to be confused with wall sits)
This technique will show where your troubles are and get them back in line.
The idea is… with your nose (well maybe not touching but super super close) and toes pressed up against the wall, drop into a simple squat while keeping your chest up, your back straight, and your whole foot on the ground. As you begin to lower, you will be able to see how low you can go and keep this position. If you can’t go very low, then that shows us that your body wants to get out of this “perfect” position to complete a rep. The more you practice this, but easier you will be able to lower down even farther while keeping great form.
How to do a wall squat:
- Stand facing a wall with your nose and toes pressed against it. Your feet should be a little bit wider than shoulder-width apart with your slightly turned out.
- Keeping your nose (you know… super super close) and toes flush against the wall, drop your butt down while keeping your feet flat on the ground and weight shifted back towards the heels. Let your arms dangle in between your legs as you go down.
- Once you have reached the depth you can while keeping good form, rise to a fully standing position. Your nose and toes should never leave the wall. That’s one rep.
- Try 3 sets of 15 to begin with.
Once you have mastered this position while lowering your butt down past your knees, then try them off of the wall. If this still doesn’t feel quite right, it might just mean that you need to spend more time at the wall strengthening your quads but in due time you will get it. Once you have mastered this you can start doing squats with one leg, adding weight into the mix, etc.
Ready to take on a squat workout? Try our, “Building a Stronger and Powerful Butt at Home” workout.