Wall squats are great exercise for several muscle groups
The wall squat is a very efficient exercise, targeting many muscle groups at the same time. Ideal for leg strengthening, it involves the glutes, quadriceps, hamstrings, abdominals and low back. Wall squats are a good choice for beginners and those unable to perform a traditional non-supported squat due to injuries or other reasons.
Technique: Stand with your back against a wall, arms at sides, on hips or in front. Carefully step forward, positioning feet approximately shoulder or hip width apart. Looking straight ahead, bend the knees and slowly lower into the squat position, keeping the torso upright, as shown in photo. Ideally, the knees will be directly above the ankle at the bottom of the repetition, so adjust distance from the wall if necessary. Do not descend any further than thighs parallel to the floor and do not round the back. Instead, the spinal column should be kept in its normal alignment all the way to the bottom of the squat and as you return to standing.
Complete the repetition by slowly rising back up to the starting position.
Tips:
Safety is number one when exercising. Check with your doctor before adding squats to your workout routine if unaccustomed to physical activity, have pre-existing injuries or a medical condition. Using poor form can create problems for the knees or hips or exacerbate current issues.
The soles of the feet should be in contact with the floor throughout the repetition, and knees should not travel over the toes. The upper body should remain upright throughout each repetition.
Other options:
A stability ball can be used to execute the wall squat. In this case simply place a small to medium sized ball at the small of the back and lean against it as you move. This makes the exercise feel easier, and so be sure to maintain proper form and keep a slow controlled pace.
Using added resistance. Get the advice of a professional if you plan to perform wall squats using added resistance such as dumbbells. Holding onto extra weight increases strength potential but also puts stress on the joints, so is not appropriate for everyone. Intensity can be increased by holding the squat when thighs are parallel to the floor for the desired number of seconds before standing, or by performing reps at a slower pace.
If leg strength is not sufficient to bring the thighs to a 90-degree angle, modify range of motion until you get stronger. For example, lower the body only halfway down before pushing back up again.
Beginners can start with 1 or 2 sets to mild muscle fatigue, every other day or every third day. Starting out conservatively allows you to get a feel for the exercise and avoid doing too much too soon. Some soreness is to be expected but should subside within 36 to 48 hours. Gently stretching before and after can be beneficial. As strength gains are made, additional reps and/or sets can be incorporated. A 2-3 second lowering and a 2-3 second standing is a reasonable pace. Moving too quickly with any exercise diminishes the time muscles are under tension, taking away from strength benefit.