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Benefits of Wall Squats and How They Are Effective
Have you ever wondered what are the benefits of wall squats?
Maybe you’ve seen someone in the gym doing wall squats.
Or maybe you’re looking to create a little home work out routine and you’re wondering if there are a lot of benefits to wall squats.
I mean everyone knows how great doing weighted squats are.
But are wall squats just as beneficial?
Now there’s a question to be answered.
In today’s article we’re going to be covering all the details and benefits of wall squats.
The Benefits of Wall Squats
Wall squats are a wonderful exercise that you can do anywhere, anytime, as long as you have a wall or door jamb to lean up against.
Wall squats strengthen weak muscles while doing a great job of helping to increase flexibility.
They are an excellent leg-strengthening exercise that works to make the quadriceps muscles stronger—one of the biggest muscles in your body.
It works all the muscles that your body uses to extend your legs and flex your thighs, such as the: rectus femoris, vastus lateralis, vastus medialis, vastus intermedius.
And last, but not least, the gluteus maximus–since wall squats also help shape and tone your buttocks.
By focusing and developing these muscles, you will find yourself able to rise from a chair more quickly and climb stairs more easily.
Strong quadriceps have the additional benefit of helping to prevent “Runner’s Knee,” also known as patellofemoral pain syndrome.
It has been found that those with weak quadriceps muscles and tight hamstrings are over five times more likely to develop “Runner’s Knee.”
Wall squats will also help runners increase their endurance level and be able to run hills with more power and ease.
Strengthening your legs with wall squats will improve your balance, which will also make running and jump easier.
Because you exercise each leg separately the workload is evenly distributed so you are able to enhance your balance and stability.
The above mentioned benefits are just a handful of benefits of wall squats.
One of the best attributes to why wall squats are so beneficial is because wall squats are a low impact exercise.
With this particular exercise, you lower your body to a set position and hold it there for a certain amount of time.
Related Article: How Do Squats Make Your Upper Body Bigger?
Many other squat exercises have you moving up and down, which can cause joint aggravation.
The results are also particularly rewarding since you are able to monitor your progress and quickly see yourself getting stronger.
By performing wall squats consistently a few times a week, you will notice that you can hold your squat position longer, and be able to lower your body farther down, in a relatively short amount of time and with less effort.
You can use wall squats as a building block for teaching someone how to squat correctly.
As you improve and your hips and upper back become more limber, you will be able to squat lower and lower.
They are also a great first step for teaching the hip hinge.
The hip hinge is a foundation movement that we often don’t even realize we are performing at the gym.
If you’ve done squats, deadlifts, swings with a kettlebell or dumbbell, or good mornings, then you’ve done a hip hinge.
While researching the benefits of wall squats for this article, there are numerous references as to how wall squats were greatly valued by those who practice Qigong.
Qigong is a form of gentle exercise with repetitive movements that not only stretches the bod but increases the flow of bodily fluids and increases body awareness.
For most people, the greatest benefit of qigong is its ability to relieve or prevent health problems as well as boosting the immune system.
Wall squatting is a Chinese temple exercise that has been practiced for hundreds, possibly thousands, of years.
At one time, it was considered so powerful that masters made students exit their chambers before practicing it themselves.
You can do the wall squatting with your forehead and nose resting lightly against the wall.
In Qigong, the benefits of wall squatting include
- Opening and aligning the spine
- Bringing increased health and strength to the kidneys and adrenals
- Balancing reproductive hormones as it opens and clears reproductive pathways
- Massaging and detoxifying internal organs
- Exercising the cardiovascular and circulatory system
- Increasing circulation of the Central Nervous System’s cerebral spinal fluid
- Reducing stress levels
- Helping in weight loss
- Moving chi (spiritual energy) throughout the entire body
- Improving blood flow to the entire body, especially important to the lower back and limbs
How to do Wall Squats
- Stand against a wall or door jamb with your arms at your sides and your feet about shoulder-width apart
- Keep your feet about 18 to 24 inches out from the door frame or supportive surface
- Lean against the surface, with your back straight, and your neck aligned with your spine
- Breathe in
- As you exhale, bend your knees and slide down the surface until you are in a sitting position
- To protect your knees keep them slightly behind or just over your ankles
- Breathe in and out as you maintain this position
- Hold your squat for as long as you can, up to 60 seconds
- Straighten your knees and slide back up the wall or door frame to your original starting position
- Do this exercise for 8 to 12 repetitions, 3 times a week, every other day
The Wall Squats with an Exercise Ball
For a bit more of a challenge and to get even more benefits from wall squatting you can do wall squats with an exercise ball.
Place an exercise ball against a wall, one that is slightly soft and not fully inflated works best.
Related Article: Is it Good to Do Squats Every Day?
Choose a ball that is the right size for your height. To find the correct one, sit on different diameter balls until you find the one that gives you a 90-degree bend in your legs so that your quads are parallel to the ground.
- Position the ball in the middle of your back as you lean into it.
- Your feet should be about shoulder-width apart and about 18 to 24 inches out from the wall.
- Continuously push your body against the ball as you lean back against it.
- Inhale while slowly lowering your body and bend your hips and knees.
- Lower until your upper legs are parallel to the floor.
- Smoothly roll the ball between your lower back and the wall.
- Pause and exhale as you slowly return to the starting position.
You can turn the heat up even more if you did the squats while holding a dumb bell in each hand, straight down each side of your body. Another option would be to do alternating heel lifts as you hold your squat.
Wall Squats While Facing The Wall
CrossFitters might be familiar with wall squats done while facing the wall.
- Face the wall and point your feet slightly outward, your heels should just be outside shoulder-width apart
- Fully extend your arms upward with your biceps next to your ears
- Squat down without allowing any part of your body to touch the wall
- Focus on opening up your hips and pushing your knees out as much as you can while maintaining an upright torso.
Wall-facing Squats with a Resistance Band
When you are ready for the intermediate-advanced stage, you can start doing the wall-facing squats with a resistance band.
Step on the inside of the band and pull the band overhead as you extend your arms up and away from your body.
The band’s resistance will force you to keep your shoulders active and to use a bit more strength on the way up too.
Conclusion – The benefits of wall squats
As with any exercise, the proper technique, form, and position are necessary to avoid injury and to keep the joints healthy.
When doing wall squats remember to not let your knees go past your toes.
Always keep your weight on your heels with your toes pointing forward.
As with any exercise if you develop back or knee pain, or have a preexisting injury, check with your doctor first before attempting this leg exercise.
Overall I hoped you gain some insightful knowledge from the information on this post about the benefits of wall squats.