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Wall Squats

This exercise stretches and strengthens your lower body. As you work out, don’t rush or strain.

Here are the steps to do a wall squat:

  • Stand with hips and shoulders touching a wall. Keep your feet hip-width apart and your ears, shoulders, hips, and feet in a line. If needed, place a rolled-up towel behind the small of your back.

  • Step forward about 6 to 12 inches. Keep your back against the wall. Slide down into a sitting position. Don’t let your hips go below your knees. Keep your upper body relaxed.

  • Hold for  5 seconds, then slide up by pushing your heels into the floor. As you get stronger, hold the position longer.

  • Your entire back and the back of your head should stay in contact with the wall throughout the exercise.

  • Repeat 2 to 3 times a day.

Woman doing wall slide exercise.

Online Medical Reviewer: Daphne Pierce-Smith RN MSN
Online Medical Reviewer: Trina Bellendir PT
Online Medical Reviewer: Vinita Wadhawan Researcher
Date Last Reviewed: 10/1/2024
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