Backward wall squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward wall squat )

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Name of exercise  AROM knee wall reverse squat full
Other names of exercise Backward wall squat
Description of exercise Backward wall squat is a lower body exercise that targets the glutes, quads, and hamstrings. To perform this exercise, stand with your back against a wall and your feet shoulder-width apart. Slowly slide your back down the wall while bending your knees, keeping your back straight and your feet flat on the ground. Stop when your thighs are parallel to the ground and hold the position for a few seconds before pushing back up to the starting position. This exercise helps improve lower body strength, stability, and balance. It can also be modified by adding weights or a resistance band for an extra challenge.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Face wall at arms length away as shown.
  • Place finger tips on wall.
  • Squat down to 90 degrees.
  • Straighten knees and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Plantarflexion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves lower body strength
  • Targets glutes, quads, and hamstrings
  • Increases core stability
  • Enhances balance and coordination
  • Can be modified for different fitness levels
  • Requires minimal equipment
  • Can be done anywhere with a wall
  • Helps with proper squat form
  • Can improve athletic performance
  • Can prevent injuries by strengthening muscles and joints

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Backward wall squat exercise should be avoided if you have any pre-existing knee or lower back injuries. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for pregnant women or individuals with high blood pressure, as it can increase the risk of injury or complications. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a medical professional. Additionally, if you are new to exercising or have poor balance, it is best to avoid this exercise until you have built up strength and stability in these areas.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a light weight and gradually increase
  • Keep your back straight
  • Engage your core muscles
  • Keep your feet shoulder-width apart
  • Avoid locking your knees
  • Do not let your knees go past your toes
  • Use a stable and sturdy wall for support
  • Breathe properly throughout the exercise
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • knee injuries
  • arthritis
  • osteoporosis
  • sciatica
  • lower back pain

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    Frequently asked questions

     

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