This exercise is part of the home fitness program, fitness you can do at home with minimal equipment. All you need is a wall to lean against, and a stopwatch to time yourself. If you have bad knees, don't go too low.

wall squat test wall squat test position

Equipment Required: a wall, stopwatch.

Technique

  1. Lean with your back against the wall and your feet about two feet away.
  2. Your feet should be flat on the floor and about shoulder width apart
  3. Bend your knees slightly and hold for 10 seconds.
  4. Bend deeper and hold 10 seconds.
  5. Continue until you've hit five different positions, the last position as low as you can go.

Key points to remember

  • Don't hold your breath
  • Keep looking straight ahead

Alternatives

  • Increase the intensity by pausing for a longer period in each position
  • See also the similar home Squat Exercise
  • Wall Sit — holding the sitting position for 30 seconds, part of the 7-minute workout