How to do leg exercise correctly - wall

The leg wall exercise under consideration is a kind of version of the well-known squatting, this exercise is aimed at working out the buttocks, thighs, and calf muscles. However, it has peculiarities of execution, namely, to perform the exercise, it is necessary to lean against a wall, to which you should press your back against it for a certain period of time, which depends on the degree of endurance of the trainee.

This exercise perfectly works the gluteal muscles, biceps and quadriceps of the thigh and calf muscles, in addition, strengthens the muscle groups of the back that hold the upper half of the body, giving a royal posture. The "wall" is performed in order to dilute the squats in their classic performance, or to add variety to the training cycle, which affects the muscles of the lower limbs and gluteal muscles.

The wall is recommended for girls, because it loads and works on the most problematic areas of the body, in addition, it is quite gentle in nature. However, this exercise can be made much more difficult by increasing the load using:

• Additional weights by placing pancakes from the barbell on the hips or by taking them in arms outstretched in front of the body;
• Additional equipment, such as: fitness ball, medicine ball, fitball, elastic bands;
• Other positions, for example, stand on one leg, or without support against a wall;
• Slow down the movement, lingering as long as possible when lowering.

This exercise is a powerful static load that not every experienced athlete can handle.

What muscles are involved

The main load during the exercise falls on the quadriceps muscles of the thighs and gluteus maximus muscles.

When additional weights are added, the work on these muscle groups is enhanced. In addition to the above muscles, the load falls on the gastrocnemius, soleus, and biceps femoris.

The extensor muscles on the back are also involved, due to the forced position when leaning against the wall during the entire length of time. It has a positive effect on the spinal column, creating the correct posture.

How to do the wall exercise correctly

It is important to know the correct technique for performing the Wall exercise to avoid unnecessary joint injuries and muscle strains. Below we will consider the wall exercise and how to do it correctly.

For newbies

If the trainee is a beginner, then when performing the "Wall" exercise, you should:

• Do the exercise based on your feelings and the capabilities of the body;
• Squat without weights, using only your own weight;
• Do not stay in the lower position for a long time;
• Perform the exercise without haste, measured;
• Do not chase the number of repetitions;
• Try to perform 3-5 repetitions, with a half-minute delay at the bottom;
• Pay more attention to the correct execution technique;
• Do not overload muscles with stress;
• Do not forget about pre-warming up the muscles;
• Finish the workout with a good stretch of all muscle groups involved.

Classic execution

Below we will consider the classic technique of performing the Wall exercise. It is necessary to take the correct starting position:

1. Press firmly against the wall with your back in a standing position. She is the support in this exercise;
2. Place the feet slightly wider than the shoulders, the thumbs look slightly to the side;
3. Slightly bend the lower limbs at the knees;
4. Place the upper limbs on the sides of the thighs, or cross them on the chest;
5. The back is straight, you need to look in front of you, straightening your shoulders.

Exercise:

1. Performing squats, slow and smooth bending of the knees;
2. It is necessary to slowly go down along the wall, not forgetting to firmly press your back to it;
3. You should lower yourself until you reach the parallel of the hips with the floor, bend your knees to a right angle (as if you are sitting on a chair);
4. Slowly, without jerking, rise, taking the starting position;
5. Repeat 10-12 times in 3 sets;
6. The exercise can be performed both dynamically and statically, that is, freezing for a certain time in the lower position.

For experienced athletes

If an experienced athlete is training, who has a well-developed muscle corset and a high degree of endurance, the technique of performing the exercise changes, becoming more complicated, namely:

• Weights are used, in addition to their own weight, pancakes from the bar are taken into the hands, you can press them to the chest, or hold them in front of you, perpendicular to the body (arms should be bent at the elbows);
• You can linger as long as possible in the lower position, thereby increasing the static load on all muscle groups;
• Do the exercise at a slow pace;
• At the last repetition of the exercise in the approach, you can linger in the squat for a minute or more;
• When doing the exercise static, you can fold weight plates on the surface of the thighs to facilitate the process of holding and increase the load on the muscles;
• To better work out and strengthen the stabilizing muscles of the back, you can use a fitness ball by placing it between the back and the surface of the back, otherwise the technique remains the same;
• To perform the exercise without support on the wall, statically freezing in the lower position, you can use a weighting agent, although the load on all the muscles of the body will increase significantly even without this, since there will be no support;
• You can straighten one of the legs, parallel to the floor, remembering to pull the sock, either towards the ceiling, or away from yourself, change the supporting leg (this version of the exercise is similar to the well-known "pistol");
• The exercise can be performed using an elastic band that is worn over the thighs, above the knee level. It is important here to hold the legs and not to bring them together under the influence of the tourniquet; otherwise, the technique remains the same;
• Another modification is holding the medball between the knees, it is important to squeeze the ball throughout the entire exercise process;
• The number of repetitions or the time of the static position can be brought to the maximum;
• Complicated variations can be alternated;
• Increase the number of approaches to five or more, according to your well-being.

What results can you expect

This exercise is an excellent physical activity for the whole body and can be a substitute for a full-fledged workout if performed in several approaches, because this exercise involves all major muscle groups. This exercise is especially useful for women, because all those muscles that make up the ideal female silhouette are being worked out here at the same time.

So, what positive results can this exercise give:

• Strong and dried gluteus maximus, calf muscles, quadriceps and hamstrings, as well as back stabilizer muscles;
• Correct posture;
• Strengthened back muscles will help to cope with hernias and protrusions in the spine;
• Due to the involvement of large muscles of the body, there are good energy costs;
• Football and ice hockey players use the exercise to increase ultimate endurance and reduce acidification;
• For runners, this exercise helps to increase endurance without increasing the mass of the lower limbs;
• It is an excellent isometric load for the buttocks and legs;
• Not only muscle fibers are strengthened, but also tendons;
• Tendons and muscles warm up perfectly;
• The trainee's endurance increases;
• Minimal trauma and stress on the knee joints, which is usually difficult to achieve when working out the muscles of the lower body.

Contraindications to exercise

The exercise in question loads the ligaments, vessels and joints of the lower extremities, therefore, it is contraindicated for people with problems with knee and hip joints, vessels, ligaments, namely:

• Arthritis of the knee joints in the acute stage;
• Arthritis of the hip joints in the acute stage;
• Previously injured knees (cracks in the discs, displacement of the menisci, previous operations on the joints and ligaments of the lower extremities, etc.);
• Arthrosis of the knee joint of the second stage and higher;
• Arthrosis of the hip joint of the second stage and higher;
• Varicose veins of the lower extremities and concomitant thrombophlebitis;
• Swelling of the lower extremities of unknown origin;
• When stretching the ligamentous apparatus of the lower extremities.

In addition, this exercise should be performed with caution by women during pregnancy, menstrual bleeding and breastfeeding. If the exercising individual has the above symptoms and conditions, you should first consult with your doctor, so as not to aggravate your health, or to exclude this load and replace with another exercise.

Nuances in performance

When doing this exercise, it is important to remember:

• The lower limbs in the knee joints do not fully straighten in the initial position, remaining slightly bent;
• You should immediately stop performing the exercise if discomfort and pain in muscles, ligaments or joints occurs;
• Keep your knees at a distance from each other, do not bring them together.

It is also necessary that:

• The wall was flat;
• The clothes were comfortable;
• The sneakers did not slip;
• The rise was carried out on exhalation;
• Descent - on inhalation.

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