Toes-Outward Knee Slide Wall Squat

• Comfortable clothing that allows for movement.

1. Starting Position:

• Stand with your back against a wall. Position your feet shoulder-width apart, slightly turned outwards (toes pointing out).

• Ensure your heels are about 1-2 feet away from the wall.

2. Initial Setup:

   • Tuck your chin slightly to keep your head and neck aligned with your spine.

   • Place your arms in front of you, either in a prayer position or crossed over your chest to help with balance.

3. Lowering Into the Squat:

   • Begin to bend your knees slowly while sliding your back down the wall.

   • Keep your chest lifted and your knees aligned over your toes (don’t let them go beyond your toes).

   • Slide down until your thighs are parallel to the ground or as low as comfortable without straining.

4. Hold the Position:

   • Maintain this squat position for about 15-30 seconds, breathing steadily.

   • Focus on keeping your core engaged and maintaining good posture.

5. Rising Back Up:

   • To return to the starting position, press through your heels and push your body back up the wall.

   • Straighten your legs back to the original standing position while maintaining control.

6. Repetitions:

   • Aim for 3 sets of 8-12 repetitions, resting for 30-60 seconds between sets.

Tips:

• If you feel discomfort in your knees, adjust your stance by keeping your feet further away from the wall or reducing your squat depth.

• This exercise helps strengthen your legs, particularly the quadriceps and glutes, and improves your balance and flexibility.