Fitness can get complicated these days – we’re inundated with hyped workout challenges (like 75 Hard), complex acronyms (IYKYK) and super expensive trendy kit – it’s enough to make you give up on exercise altogether, but before you ditch your sports bra and sell your fitness tracker, know that wall squats might be the solution.
I’ll be honest, when I was asked to do wall squats every day for a week, I felt pretty confident that this was a challenge I could do in my sleep. After all, as a fitness writer, I’m familiar with the squat and a number of variations that will build lower body strength. But know that there’s nothing like a fitness challenge to bring you back to reality.
We’ve tried quite a few squat challenges here MC UK – Bodyweight squats, goblet squats, Bulgarian split squats, etc. – but this was the best for burning calories at home.
Scroll down to read how to do wall squats (and why you should do them) and how I did it. If you need some extra motivation to strength train, MC Staffers tried strength training every day for seven days, strength training every other day, and planks every day for one week. Are you an upper-body type? Here’s what happened when one writer tried doing push-ups every day.
I Tried Wall Squats Every Day for a Week – Here’s How It Worked
What are wall squats?
Let’s start by digging into what a wall squat actually is. Wall squats, also known as wall sits, are simply when you maintain a squatting position with your back supported by a wall. Imagine you’re sitting in a chair, except (you guessed it) you’re relying on your legs to support your weight.
“Wall squats are an isometric exercise,” says Nicole Chapman, personal trainer and founder of The Power of Mum, “which means you hold your muscles in a stationary position without moving your joints like in most exercises. Your muscles are activated to maintain the position, as opposed to an isotonic exercise such as a traditional squat, where you move against resistance.”
It’s easy to think that isometric “holding” movements are easier than more mobile movements, but don’t be fooled – you’ll end up feeling a burning pain.
@hollyb_fitness ♬ Pretty Girl (Cheat Codes x Cade Remix) – Cheat Codes, Maggie Lindemann, CADE
What are the benefits of wall squats?
You’re probably familiar with the benefits of standard squats, such as strengthening your lower body, strengthening your core, and helping with balance, but the good news is that the benefits of wall squats are just as compelling.
Indeed, studies (e.g. British Journal of Sports Medicine) shows that wall squats may actually be more effective than regular squats (and other types of exercise), especially at lowering blood pressure.
More generally, wall squats are a real powerhouse when it comes to effectiveness. They may not be the most trendy exercise, but they have a ton of scientifically-backed benefits that are hard to ignore.
Now let’s take a closer look at the benefits one by one.
1. Easy access
“Wall squats have a lot of benefits,” agrees Chapman. “They’re low-impact and can be done by people of all fitness levels, and they’re a great tool for post-natal strength training or recovering from injury.”
Wall squats require no equipment, making them ideal for beginners, and they can be performed (almost) anywhere, making them a great exercise while traveling, for example.
2. Activate your core
Squats don’t just strengthen your legs – with proper form they also work your abdominal muscles and help improve your balance and stability.
3. Improve functional fitness
Want to improve your functional fitness? Then wall squats are for you. The squat is one of the seven fundamental human movements, alongside lunges, flexion, core, pushing, pulling and locomotion. This means that not only is it the foundation of all movement, but including it in your training program can help reduce your risk of injury and make everyday life tasks easier.
Boband Blood
Do wall sits to relieve knee pain! #physicaltherapy #bobandbrad #famouspt #kneepain #kneepainrelief #healthandwellness
♬ Original Sound – Bob and Brad – Bob & Brad
4. Improves brain function
According to the study, published in the journal Neuroscience, squats are considered one of the best exercises for improving brain function. The forefront of neuroscience.
“Squatting can be tough, but pushing through discomfort builds mental resilience,” says personal trainer Claudia Dumond, “so you’re not just building physical strength, you’re building mental toughness too.”
5. Increased mobility
“Wall squats are great for improving mobility,” Chapman says. “Not only are they easier on your knees than regular squats, they also improve mobility in your knee joint, which is important for reducing the risk of injury.”
More basic mobility exercises are also a great way to increase your range of motion.
I Tried Wall Squats Every Day for a Week – My Honest Review
Days 1 to 3
With any fitness challenge, I always consult with a PT to make sure my form is correct, as poor form can lead to injury and you’re likely not getting the best results from the movements.
Luckily, wall squats are as easy as they sound. So when the first day comes, you’re ready to get started. That is, how hard is it going to be?
Well, the saying that pride is a precursor to a fall certainly rings true here. I was confident in my lower body strength and balance, so late one night, while I was brushing my teeth (the best form of multitasking, right?), I decided to give it a go. Method It was longer than my legs, and I didn’t think I’d have to admit defeat before I even reached 20 seconds, the time my coach recommends for beginners.
Undaunted, I tried again, but to my dismay, my feet kept sliding across the floor and I had no stability whatsoever. I learned that worrying about slipping and hurting yourself really takes the fun out of exercise.
So I asked personal trainer Beth Davis for some advice: After making sure the floor wasn’t too slippery (it wasn’t) and that I wasn’t just wearing socks (which I wasn’t), she suggested I reduce the angle from my knees to my calves (essentially sitting a little higher from the wall) and make sure my feet were firmly on the ground.
Days 4 to 7
By the fourth day, I felt like I was starting to get the gist of things.
Then I made some small adjustments to my posture and it made a huge difference: I was now able to maintain the position until my legs were shaking and I was struggling to release myself from the wall.
“I usually use the point where someone starts holding their breath or their legs start shaking as my current threshold,” Davis laughs, but you don’t need to be told that twice.
However, by day five, I was able to hold each squat for about 20 seconds for two or three sets, which experts say is pretty good. Things only got better from there, and by the end of the week, I was able to hold each squat for about 40-50 seconds (fairly) comfortably.
If you’re a die-hard cardio fan, you might be interested to know that squats really got my heart rate up. This was unexpected, but it was a sign that I was working hard and my legs were definitely burning. Overall, wall squats are an unexpectedly good full-body workout. Who would have known?
Should I continue doing wall squats every day?
To be honest, I was surprised at how easy it was to incorporate wall squats into my routine, and I’m all for moves that I can do while doing something else (even if it’s just scrolling through my phone to kill time).
The experts also pointed out that you probably won’t see any noticeable results unless you practice wall squats for at least a week, and I agree: Even though I was able to hold the movement longer, by the end of the week, I didn’t see much change in my overall leg strength.
The one benefit I can attest to, though, is mental resilience. Really I wanted to stop doing squats! To take my attention away from my burning quads, I tried some distraction techniques, which can be applied to other sports (e.g. running) too.
And who knows what will happen, but if after a few weeks you realize that you can hold that position for any appreciable amount of time, you’ll probably feel pretty accomplished, at least until your next attempt.
Buy MC UK’s classic strength training kit here
Sweaty Betty Power Workout Shorts
It may still be raining, but it’s too hot for leggings, so this shorter version of the iconic SB Power Leggings is the perfect summer piece.
BAM Maria Cross Back Vest
Who doesn’t love the secret support of a workout top? This sustainable and stylish top is perfect for low-impact strength training or for post-class coffee.
Aside from the fact that sport dresses are on trend, there’s only one thing to say about this fire-engine red beauty: pocket. you’re welcome!