Wall Squat Holds
Wall squat holds are great exercise to build strength in the lower body (abs, butt, hip and legs).
- While your back is against the wall, walk your legs away from the wall while lowering your hips.
- Walk yourself down until your knees are parallel to your hips. Note: don’t walk all the way down if you feel excess knee pain.
- Try to press your entire upper back against the wall.
- Hold this pose for at least 30 seconds and repeat for another round.
Knee Lifts
Knee lifts are great to challenge your lower body while improving your balance. You can do this exercise with or without the wall.
- Place one hand on the wall (OPTIONAL move, only use if you have problems balancing on one leg).
- While keeping a soft bend in one knee, lift the other knee until it is almost parallel to the hip
- Hold for at least 10-15 seconds and repeat with the other leg.
- Strive to lift each leg at least 12-15 times.
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Denise Lee is America’s favorite medical exercise specialist. In addition to her personal training certification, she also holds a medical exercise certificate from the American Health and Rehabilitation and Professionals. She is active contributor on ideafit.com and co-host of the Dominate Fitness Podcast. She is the owner and operator of Pinpoint Training Services, in Alexandria, VA. Follow her on Twitter, Facebook or her website.
