Squats at Home

Wall SitThis test is part of the home fitness program, fitness you can do at home with minimal equipment.

Equipment Required: a wall


  1. Lean with your back against the wall and your feet about two feet away.
  2. Your feet should be flat on the floor and about shoulder width apart
  3. Bend your knees slightly and hold for 10 seconds.
  4. Bend deeper and hold 10 seconds.
  5. Continue until you've hit five different positions, the last position as low as you can go.

Key points to remember



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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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