The Wall Squat
The Wall Squat is an exercise that I will put into someones training or rehab program if I am wanting them to develop some tolerance and strength through the quadriceps. As you can see from the images below, the individual is placed against a wall where they maintain a neutral spine and are asked to hold a static squat position. The squat position will often be determined by the individuals mobility and strength. Generally I will aim to keep the shins vertical to the ground and the thighs parallel to the floor. Depening on their ability to tolerate this position, I may ask them to start with a 20 second hold and build this up to 1-2 minutes. The goals is to focus on the isometric contraction and hold this position. Ideally I will move them away from the wall and ask them to perform the same exercise in a free squatting position. This exercise in isolation will only achieve so much and therefore I will often incorporate static holds through different ranges of motion in different exercises i.e. static squat hold below parallel, static hold in a push up at top, mid and the bottom range of the motion, static hold at the top, mid and bottom range of a pull up etc. Not only does it add variety to ones program but it also requires the individual to be able build strength in a particular position.
You will see in the image below I have also incorporated a Mark Bell Hip Circle into the exercise to work on static strength of the gluteals. The goal is to maintain lower limb positioning and prevent the moving inwards of the knees. From a squatting position, being able to hit parallel and maintaining good form is important for loading up squats.
If you would like to find out more about what exercises you can incorporate into your everyday training program to help with performance, rehabilitation from an injury or just good old injury prevention (prehab), then be sure to touch base with us at Principle Four Osteopathy.
This blog was written by osteopath Heath Williams of Principle Four Osteopathy.
Principle Four Osteopathy
Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.
The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.
The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.
To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.