Q: What are the benefits of the Wall Squat? What is the proper placement of the wall squat in the training program?

A: Let's first clarify that the Wall Squat is a squat variation that requires the placement of a swiss ball between your back and a wall. You then lean on the ball and as you squat down the ball rolls on the wall and your back. You can hold dumbbells in your hands for resistance.

The wall Squat is less neurologically demanding than a regular squat because it does not require stabilization of the body's centre of gravity over the base of support. Thus, the wall squat has its place primarily in a rehab situation as a progression towards a free standing squat. This could be in a situation where back, hip or knee pain or lack of stability would prevent a regular squat.

Because the neurological demand of the wall squat is so low, this exercise can also be used as a "finisher" in a lower body circuit. In that case it is adviseable to make a point of voluntarily contracting the hamstring muscles (as in a leg curl). This will increase co-contraction and joint stability around the knee joint.

Used as a finisher, an even simpler but similar variation called the Wall sit can be appropriate. In performing the Wall Sit you simply lean directly on the wall. You adjust the difficulty of the exercise by the angle of your upper thighs relative to the floor. Upper thighs parallel to the floor is the hardest.

In conclusion, the wall squat is too simple for most clients. Thus, it should be used sparingly in your training programs.

Move with Passion,
Karsten Jensen

NB: To learn more about how to build strength with squat variations, check out "Science and Practice of Strength Training", by Vladimir Satsiorsky.