Week 1 - Day 2

Drill 5: Wall Supported Squat Hold

Setup

  • Stand with your back against a wall, feet about hip-width apart.
  • Slide down into a partial squat with thighs above parallel.

Instructions

  • Hold the squat position while maintaining neutral spine.
  • Press heels gently into the floor to engage hamstrings.
  • Breathe steadily throughout the hold.
Sets: 2 – 3
Reps: 15 – 30 seconds per hold
Breath: Maintain slow, steady breathing throughout
Rest: 30 – 40 seconds between sets

What to Feel

  • Tension through quads, hamstrings, and glutes
  • Stable pelvis and core engagement

What to Avoid

  • Arching or flattening the lower back
  • Shifting weight onto toes

Red Flags

  • Knee or back pain

Regression

  • Reduce squat depth or hold for a shorter time.