Bodyweight Single Leg Wall Squat

The Bodyweight Single Leg Wall Squat is a challenging lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. This exercise is a variation of the traditional squat, but with the added difficulty of balancing on one leg. To perform the Bodyweight Single Leg Wall Squat, you'll need a sturdy wall to lean against for support. Start by standing with your back against the wall, feet hip-width apart. Lift one leg off the ground, ensuring that your knee is slightly bent, and your foot is flexed. Engage your core to maintain balance and stability throughout the exercise. Slowly begin to lower yourself down by bending your standing leg, as if you are sitting back into an imaginary chair. Aim to bring your thigh parallel to the ground or as close as possible, while maintaining proper form. Pause for a moment at the bottom, feeling the tension in your working leg, and then push through your heel to return to the starting position. The Bodyweight Single Leg Wall Squat not only strengthens the lower body, but it also helps to improve balance and stability. As you progress and become more comfortable with this exercise, you can increase the difficulty by holding dumbbells or using a resistance band around your thighs. Remember to always work within your range of motion and avoid any discomfort or pain. Enjoy the benefits of this challenging exercise as you sculpt and strengthen your lower body!

Instructions

• Stand facing a wall with your feet shoulder-width apart.
• Extend your arms in front of you at shoulder height and place your palms against the wall.
• With your weight primarily on your left leg, lift your right foot a few inches off the ground.
• Slowly lower your body down by bending your left knee and hip, as if sitting back into a chair.
• Keep your chest lifted and your back straight throughout the movement.
• Lower yourself until your left thigh is parallel to the ground, or as low as you can comfortably go.
• Pause for a moment at the bottom of the movement.
• Push through your left heel to raise your body back up to the starting position.
• Repeat the movement for the desired number of repetitions.
• Switch legs and perform the exercise with your right leg as the supporting leg.

Tips & Tricks

• Maintain proper form throughout the exercise to maximize effectiveness and minimize the risk of injury.
• Focus on engaging your glutes and hamstrings during the movement.
• Start with a range of motion that feels comfortable for you and gradually increase it over time.
• Engage your core muscles by drawing your belly button towards your spine throughout the exercise.
• Ensure your knee is tracking in line with your toes to prevent excess stress on your joints.
• If you find it challenging to balance, you can use a wall or sturdy object for support.
• Control your descent and ascent, avoiding any sudden or jerky movements.
• Try to evenly distribute your weight between your supporting and working leg.
• If you’re looking to increase the difficulty, you can hold onto a weighted object while performing the exercise.
• Don't forget to breathe throughout the movement.