Wall squats to tighten your butt: correct step by step –

It’s hard to love the burning sensation in your abdomen while performing the plank. Likewise, the wall squat (also known as the Chinese chair) is not usually a popular exercise for the lower limbs.

Just like the board, it is part of the isometric exercises: those that you remain immobile for a certain time, that is, you push, but remain completely still. It can have many benefits for the quadriceps — if done correctly, of course. So, learn all about (and check out how to increase the intensity):

HOW TO MAKE

In order to perfect your wall squat, start by getting your body into the correct position: your feet should be hip-width apart and your spine should be straight and completely against the wall. Then, you need to lower until your knees form 90° angles each (with your heels in the same direction as them). See a more detailed step-by-step:

Place your spine upright against the wall and make sure both your lower and upper back are in contact with the surface;

With feet hip-width apart, step forward about half a meter with your feet;

Contract your abdominal muscles and support your body weight on your heels (to protect your knees); Inhale and slide your torso down so that your thighs are parallel to the floor; The arms can be kept at the side of the body, also leaning against the wall, or crossed in front of the body; While holding the position, make sure your knees and hips are making 90° angles; Start slowly: first, with 30 seconds, then 60… And so on; It is important to note that the burning sensation must be different from the pain.

BENEFITS OF WALL SQUATS

The wall squat calls out a lot of leg muscles, making it an amazing lower-body exercise. Quadriceps, calves, glutes and even core are activated during execution.

This way, you gain more strength, endurance and stability in the region. One study published in Scandinavian Journal of Medicine & Science in Sports also indicated that it is even possible to achieve hypertrophy with this type of exercise (isometric). The analysis even stated that gains are usually even greater when isometry is performed in the position or angle in which the muscle is most elongated.

MODIFICATIONS

Decrease the intensity, maintaining a 45° angle to decrease pressure on the knees; Slide up and down the wall to turn the exercise into a dynamic movement that reduces intensity; Keep exercising for shorter periods of time rather than an extended period.

VARIATIONS

Place a Pilates ball behind your back and squat up and down with your back against the ball; Place a resistance band or pilates ring on your thighs to increase strength; Try to perform with just one leg (the other rests on the thigh that is pushing); Combine with upper body exercises like shoulder and bicep curls.

CONSIDERATIONS

Given the low impact and high adaptability of this exercise, it is indicated for the majority of the general population. In fact, it can even be a great alternative for people who suffer from lower back pain while squatting.

However, there are security considerations. It may be contraindicated for those with lower body injuries or those recovering from surgery (especially knee surgery).
Finally, it is always good to remember: if you are going to test it, have the guidance of a professional.