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Wall Squats to squats progressions

  • Stability & Strength
  • Easy
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This is a video showing how to progress a wall squat to a basic squat for progressive rehab purposes.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a video showing how to progress a wall squat to a basic squat for progressive rehab purposes.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously, it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Now with a wall squat you can do it either directly against a wall or using a swiss ball if you have one
  4. If you are using a swiss ball then place the ball between the wall and your lower back. This will be the starting position.
  5. Have your feet about hip width apart and place your feet out ahead of you. To make the wall squat easier you should have your feet further away from the wall as this will make it less load into your knees.
  6. Your progressions to make the exercise harder are weights being held in your hands, depth and bringing your feet gradually further back.
  7. To perform the wall squat simply slowly squat down by sliding down the wall. Only go down as far as you can comfortably manage but bear in mind that overload can be delayed so you need to check after and even the next day and adjust accordingly the weight depth and foot position from the wall.
  8. Next slowly stand up to reach your starting position.
  9. Once you have gradually progressed the depth, weight and brought the feet further back there is a transition point.
  10. This is when the wall is taking very little load due to the feet being closer to it and the knee will be going further forwards.
  11. This is when you convert the wall squat to a real basic squat.
  12. Everybody squats slightly differently but as a guide start in standing with your feet about hip to shoulder width apart. Have your feet in a natural relaxed forward pointing direction. This can also differ person to person slightly so go with what feels natural.
  13. Like with the wall squat start with body weight and start with a shallow depth and these will be your progressions over time.
  14. Take a few normal breaths at the top.
  15. Next take a breath in and squat down under control by bending your hips and knees.
  16. Your knees should follow the plane of your feet
  17. Your back should stay reasonably straight throughout and you should be sinking you hips down and backwards
  18. You should feel your weight through the mid foot to the back part of your heels rather than the toes.
  19. The depth is taken to as far down as your progression level can manage with good technique so that you are close to failure in the desired rep and set ranges based on your goals
  20. Once at the bottom then push hard through the feet until you return to the start position and breathe normally for a breath at the top and repeat the squat after another deep breath in
  21. Progression is increasing your depth and adding weights in various ways
  22. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  23. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  24. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  25. You should aim to work either session 2 to 3 times per week

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