Simple yet so effective, wall squats can be the key to a toned butt and a fit silhouette. The exercise delivers great results – if you keep it long enough.
Wall squat: The exercise for a toned butt
Wall squats are a simple but effective strength workout that can be done almost anywhere. The exercise specifically targets the gluteal muscles.
To do a proper wall squat, lean against a wall with your back straight. Place your feet shoulder-width apart and bend your knees until your thighs are parallel to the floor at a 90-degree angle.
Your knees should be directly over your feet. You can fold your arms across your chest, stretch them out in front of you, or let them fall to the side while holding the position.
However, the so-called wall sit requires some practice because it is more difficult than it looks.
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The ideal duration of the wall squat
The decisive factor for a firm bottom is the duration of the squat on the wall. Sports scientists recommend the position to hold for at least a minuteto effectively train the gluteal muscles. As a beginner you can start with 20 seconds and slowly increase.
The wall sit is one of the isometric exercises, i.e. strength exercises in which the muscles are tensed without moving. The aim is to extend the holding time. Another isometric exercise is the plank.
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Weights for higher intensity
To increase the level of difficulty, weights can be added: weight plates or a training partner on your lap can serve as an additional load and thus intensify the training effect.
The muscles are stimulated more strongly and training success is achieved more quickly. In addition to increasing intensity, the additional weight also promotes muscle coordination and balance.
Different variations of the wall squat
To make the exercise more dynamic, alternating lifting of the legs can be integrated into the stance. This puts additional strain on not only the buttocks muscles, but also the thigh and core muscles.
Another variation is to stand on your toes during the exercise and then lower your heels again. This stresses the calf muscles and gives the exercise a new component that provides more variety and effectiveness.
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Incorporate the wall squat into your workout routine. In this way, you not only tone your butt, but also effectively strengthen your entire lower body – without the need for expensive training equipment or complex fitness programs.
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