Wall Squat with a Roller; InspireFit Studio by – Ethan Rao

This wall squat is a simple, functional, quads and gluteal strengthening exercise.The roller guides your squat, as it sits comfortably in your lumbar spine. So let’s start ..Slowly slide down the wall with your back pressed against it until your legs are bent at a right angle. Ensure your knees are directly above the ankles and do not overshoot them.Hold this position for 20-30 seconds. Gradually, increase the hold time to 60 seconds.After you finish the last rep, come back to the starting position.

It allows you to focus on your hip and knee flexion knowing that your lumbar spine is supported and positioned optimally. The addition of hand weights adds variety and also challenges the upper torso, particularly the shoulder and core.

1. gently tighten deep tummy, engage shoulder blade muscles a little
2. breathe in, bend knees and hips and lower buttocks towards floor, rolling the roller on the wall,
3. lower in the range that is comfortable, but not going past knee height,
4. breathe out, push into heels, straighten knees and hips and roll back up to starting position,
5. repeat x 15-20. 2 sets.
6. you should feel mostly thighs and buttocks working.

Grow up and find out your movement at “InspireFit Studio”