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How to Do a Wall Squat in Pilates

Learn how to do a Pilates Mat wall squat from Core Pilates NYC instructor Sarah Ruback in this Howcast workout video.

Transcript

This is the final exercise in the wall series, the Squat. So as you can see we have a ball between us, because we don't have a wall to show you the exercise and we'd like to show you the proper form. But if you do happen to have a ball laying around in your house, you can also place the ball against the wall and perform this exercise.

So imagine that we're pressing our backs up against the wall as we have in the last two exercises. You'll walk your feet forward and open them inner hip distance apart, about a foot length from the wall. Then from here, press your back into the wall and begin to bend your knees as you lift your arms up to shoulder height. That's it. Just hold it there for five, four, three, two, one. Then press your arms down as you come right back up to standing.

And we'll do that again. Bend the knees here. Reach your arms up shoulder height and hold it. Now, be sure you're looking at Madeline on this one, because the heels need to be under the knees. My knees are actually incorrect. I'm in a little bit too severe an angle. The heels should go under the knees. Then press your arms down and come back up to standing.

Last one. Inhale. Squat down to a 90 degree angle, hips, knees and ankles. Your arms are up shoulder height. Hold it. Then exhale. Press your arms down and come up to standing.

Then after that, you can press away from the wall and go about your business.

And that's Squats.

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