Wall squat is an excellent exercise to increase quadriceps strength and build muscular endurance. It can also strengthen the muscles around your knee joint. Having your back on the wall gives more stability if needed.
Version 1 – Shallow Wall Sit
Instructions
- Stand against a wall with your feet out in front of you
- Slide down the wall into a squat position
- Hold for length of time designated by your physiotherapist
- When finished, don’t use your legs to push yourself up the wall
- Instead, lean forward and use your hands to push yourself away from the wall
Progressions
- Hold for longer
- Move deeper/lower into squat
- Stagger your feet eg. whichever foot is closer will do more work
Version 2 – Staggered Wall Sit
Instructions
- Same technique as Version 1 however this time stagger your feet
- Whichever foot is closer to you will do more work
- This is a great way to increase the challenge of this exercise without going deeper into the squat which may be irritable
Version 3 – Deeper Wall Sit
Instructions
- Same technique as Version 1 however this time we are going a little bit lower
- You may also want to add the variations from Version 2 to further increase the challenge
- Remember if staggering your feet, whichever foot is closer to you will do more work
Precautions:
This exercises places most of the weight on the knees and should be done with very little discomfort.