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Wall Squats at Home

This exercise is part of the home fitness program, fitness you can do at home with minimal equipment. All you need is a wall to lean against, and a stopwatch to time yourself. If you have bad knees, don't go too low.

Equipment Required: a wall, stopwatch.


  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.
wall squat test wall squat test position

Key points to remember


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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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