Exercise – Face-the-Wall Squats

Developing your squat is one of the most important forms to strengthen your movement and physical health. It is a hallmark of functional movement in our day-to-day lives. The squat requires mobility and coordination between the hips, knees, and ankles as you lower your weight. By learning the correct form, you can increase your physical capability for carrying or lifting objects, walking, running, falling, jumping, and more.

For face the wall squats, you will position yourself in front of the vertical surface. The toes can point forward or slightly outward. The challenge is to squat down without touching the wall – use the surface as a visual, external cue to push you. Weight should be evenly distributed across your feet throughout the entire time. Keep your core flex and braced as you squat and remember to breathe! You can stop once your hip joint is just slightly lower than your knees (Top of thighs are parallel to the ground). Knees should be extending outward away from each over as they glide above the toes. Stand up after reaching the lowered position. For an additional challenge, keep your arms extended above your head for the entirety of the exercise. The hands, forearms, or elbows should avoid the wall to test your shoulder mobility.

Need an additional challenge?

• Build unilateral strength with the one-legged squat (Pistol)
• Focus on balance with rail squats
• Squat and squat deep with heavyweight