The Deep Squat Wall Walk

In today’s drill that I call the Deep Squat Wall Walk, we’re going to bring together the 2 separate elements that we worked on in the previous 2 posts on the blog (Deep Squat Pivot, T-Spine Exercises), which are deep squat mobility and thoracic spine extension.

This is an example of how we progress techniques – we build basic levels of ability separately, then put them together.

This also increases efficiency since we’re essentially killing 2 birds with one stone.

So we’re going to build strength out of the deep squat position today, specifically targeting the rectus femoris, which is a 2-joint muscle that causes hip flexion and knee extension.

rectus-femorisThe rec fem is a muscle that is not thought of much and when we do think of it, the common thought is that it’s always tight and needs to be stretched.

But as I’ve been trying to hammer home over YEARS – flexibility and mobility is not just about stretching and lengthening tissues – it’s more about building strength in new (end) ranges of motion.

This is true especially as we get older…

…because tightness often occurs as a response to muscle weakness to increase joint stability and if we just stretch without restoring strength, we’re actually decreasing joint stability which is counter to the goals of our nervous system (stable, safe and healthy joints).

So this exercise is going to help build strength in the rec fem and other quad muscles out of the end range of knee flexion, as well as improve overhead shoulder mobility and thoracic spine extension.

Go for anywhere from 4-10 reps pre or post workout and you’re good to go.

And before you go I’m wondering – do you have any specific pain right now that impairs or prevents you from exercising?

If so, let me know what it is below as I’m gathering ideas for future videos.

 

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14 Comments on "The Deep Squat Wall Walk"

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Phil
Phil

The table behind you look like it’s sagging, must need to strengthen its core.

Rae
Rae

Hints on activativating glutes in deadlifts Iam trying to switch them on but don’t think they are firing. Back is doing the work

Joanne Wolters
Joanne Wolters

Patella tendon region. I think it’s tight quad and calf/gastrocnemius related. 😔

Joshua Dillon
Joshua Dillon

Most of my pain stems from my hips and lower back(mostly the left side). My appendix ruptured In 1996, and they performed exploratory surgery. As I age the right side of my core has suffered causing my spine to twist and curve. I have been seeing a NUCCA chiropractor for nearly two years now and while it has helped I am still battling the urge for my body to curve and go out of alignment. If you have any excersises/pointers to set me in the right direction please let me know. Thank you for your time. -Joshua-

Ron
Ron

Try a Berg Rolfer,

Jeff
Jeff

Doctor indicated I have tight piriformis causing sciatica like pain/ aching in legs especially when I first get out of bed in the morning. L leg is worse than R one. Certain movements using weights such as dead lifts sometimes trigger pain at the end range. Stretches such as pigeon pose, external rotation, etc. help, but are not a “cure”. Any suggestions to alleviate condition permanently? Thanks.

linda
linda

Pain in left outside quad, and resulting foot muscle spasms. Doctor blames arthritis because of age. PAIN CAN BE ROLLED OUT but comes back. Doing water classes at gym. Having BODYWORK massage for the pain but I think my Musceloskeletal is the problem. When walking the total legs (left and right contract)and will not release. Lots of stuff going on.

Tomas
Tomas

Im sorry. I put the wrong exercise that I was combining with it. my right knee is fine. Its the left that is the problem. From the front you can see off centerness because My left knee has less flexibility. Of course if it is fully warmed up it is a little better but not by much. Painful not excruciating tho.

Tomas
Tomas

The part I find pain is the left knee going medially to the right. Then the inside of the knee hurts. The other position that would hurt some that is not a part of this exercise is if I would squat. There is decreased flexion on left side

Sheldon
Sheldon

What other exercises would you recommend to stretch and strengthen the hip joint muscles after a torn hip labrum?

Bjoern Bergvall
Bjoern Bergvall

How can you deal with what I think is called a fascia lock in the shoulders?

Tomas
Tomas

If you have already addressed it,let me know where the video is,,, knee pain with decreased knee flexibility to acheive full flexion

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