• 10 Wall Squats a day

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    What to do: For the next 7 days, do 10 wall squats a day. Spread them out or do them all at once

    If there's one exercise that will quickly strengthen your lower body in a hurry and allow you to see faster firming effects, a wall squat would be it.

    Wall squats are great because they can be performed anywhere – in the comfort of your own home or at your local gym and you don't need any special equipment to do them. In this mission, your goal is to perform 10 wall squats a day, either all at once, or spread out over the course of the day.

    Let's look at the need-to-know facts about this challenge.

    1. How To Do A Wall Squat

    The first thing that you need to look at is how to do a wall squat. To do a wall squat, you simply want to stand with the feet about two to three feet away from the wall, back against the wall. Your arms should be down by your sides.

    From there, squat down until your knees are parallel, with the thighs at 90 degrees. Hold that position for as long as you can before rising up to complete the rep. The longer you hold the wall squat, the more intense it'll be so aim to work your way up to one minute straight. Once you can perform one minute with ease, then it's time to look at adding a medicine ball behind you to further enhance the difficulty and place more stress on the quad muscles.

    2. Who Should Do Wall Squats?

    Simply stated – everyone! Wall squats are excellent for men and women, beginners and more advanced trainees as well as those who are looking to lose weight or firm up and build muscle.

    There's no person who won't benefit from having wall squats added to their workout routine, with perhaps the only exception being someone who is suffering from severe knee pain. Wall squats may just make that worse, so in that case they should be avoided.

    3. When And Where To Do Them?

    You can do your wall squats almost anywhere! Do them against a wall during the commercial break of your favorite TV show, try them while brushing your teeth in the morning, or do them while you're talking on the phone with a friend or family member.

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  • Darkusskiba 1728 days ago
    Did 10 wall squats right after push ups
  • Darkusskiba 1731 days ago
    I did 10 wall squats as soon as i finished doing push ups
  • Darkusskiba 1732 days ago
    I did 10 wall squats as soon as i was done doing 10 push ups
  • Darkusskiba 1733 days ago
    Did 10 wall squats for the first time in life
  • takitty007 1794 days ago
    1st day. Could only hold it for 20-30 seconds, a total of 4 mins 10 seconds, but got all 10!
  • Spring830 1854 days ago
    Did 5 so far today!!!!
  • Determinedmama 1888 days ago
    10 squats for the day ✔️ I got this
  • Determinedmama 1889 days ago
    I did it first day legs hurt
  • Yessie 1915 days ago
    Did 10 wall squats this morning
  • Pdiddy0502 1918 days ago
    First day 1 down nine to go
  • Sami06 1939 days ago
    Did 20 today just for fun
  • Foreverfat 1945 days ago
    I did 1 wall sit for 10 seconds
  • Shlomzion 1974 days ago
    Did 10 squats and 30 mins of resistance training
  • Naenae 1981 days ago
    I did 10 wall sits but I got really tired. Before I could do like 30 without getting tired.
  • Getting Healther 1989 days ago
    Hi, I am new and hope to have fun and loosing weight. Thanks for letting me join. Today is my first day and what a work out, it will be. I will let you know how it's going.
  • Jellybean32 2014 days ago
    Great for strength buildin
  • Jellybean32 2014 days ago
    Great for strength building in my
    Knees
  • Jellybean32 2014 days ago
    Great for strength building I. My knees
  • Jellybean32 2014 days ago
    Great for strength building I. My knees
  • Jellybean32 2014 days ago
    Great for strength building I. My knees

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