Wall Slides & Standing Squats

Disclaimer: You should discuss your health risks, previous injuries, and current treatments with your provider or physical therapist before starting any exercise program.

Wall slides – Quadriceps and Gluteal muscle groups (hips, buttocks and thighs)

Beginner

1. Lean your back against a wall and place your feet one foot (12") in front of the wall.
2. Hold onto a stable chair for support.
3. Perform a posterior pelvic tilt to protect your back from injury. Do this by pulling your umbilicus (belly button) back towards the wall.
4. Slide down the wall until you are almost in a sitting position.
   1. Do not squat into a full sitting position, as this can injure your knees.
5. Return to the standing position.
6. Repeat 10-15 times, 2-3 times in a row.

Advanced

1. Perform the same exercise as described above with a light cuff weight around your ankle. Start with ½ to 1 pound weight.
2. You are ready to add weight when you can do three sets of 12 repetitions for two sessions without difficulty or you rate the difficulty of the exercise as a 1-2 on a scale of 0-10.

Advanced Alternative

1. Perform the exercise as described under beginner.
2. While in the seated/squat position, hold for 5-10 seconds before returning to standing.
3. You can progress this exercise by holding for a longer period of time.

Standing squats – gluteal musculature, quadriceps (thighs and buttocks)

This is an alternate to the wall slides. If you have difficulty with the wall slides, start with this exercise first and have a chair in front AND behind you for support.

Beginner

1. Stand with your feet shoulder width apart.
2. Perform a posterior pelvic tilt to protect your back. Do this by pulling your umbilicus (belly button) in towards your back.
3. While holding onto a chair for support and having a chair behind you, bend at your knees as if you were going to sit in the chair.
   1. Do not squat into a full sitting position, as this can injure your knees.
4. Slowly come back to a standing position.
5. Repeat 10-15 times, 2-3 times in a row.

Advanced

1. Perform the exercise as described under beginner.
2. While in the seated/squat position, hold for 5-10 seconds before returning to standing.
3. You can progress this exercise by holding for a longer period of time.