Wall-backed squat
Wall squats help strengthen the fore thigh muscles, buttock muscles, hind thigh muscles and abdominal muscles, while reducing pressure on the back thanks to the wall support. Holding the pose for a certain period of time helps the muscle groups in the legs operate continuously, thereby improving strength and endurance.
Regular practice can support daily activities such as standing for long, climbing stairs, or getting up from a chair more easily.
Lean your back against the wall. Step your legs forward for a moderate distance. Slowly lower your body until your knees are bent to a comfortable level.
Contract your abdominal muscles and hold your back close to the wall. Hold the pose, breathe evenly. Slowly stand straight again. Perform 3 sets, holding the pose for 20 - 30 seconds each set. Rest for 45 seconds between sets.
One-legged wall squat
This is an advanced variation of the wall squat exercise, which helps strengthen each leg, and also affects the thighs, buttocks, hips and abdominal muscles.
This exercise supports improving balance and one-legged strength, which are essential in activities such as climbing stairs, stepping onto the sidewalk, or shifting body weight when moving.
Lean your back against the wall. Slide down into a wall-backed sitting position at the appropriate depth. Contract your abdominal muscles, keep your chest straight. Lift one leg off the floor. Hold the position while the other leg bears the force. Lower your leg and switch sides. Perform 3 sets, hold the position for 10-20 seconds for each leg. Rest for 45 seconds between sets.
