The Forward Wall Squat is a great exercise to help build the foundation for a solid squat and correct butt wink!
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Transcription:
"Hey, guys. It's Tyler here at Kinetics Sports Rehab. Today, we're going to go over the wall facing squat. So if you have a hat on, you're going to want to turn it around so you have some room.
So setting up for this, we want to start a safe distance away from the wall, so possibly a foot, maybe a little more, just to get a feel for it because you don't want to smash your face into the wall. So starting now, we'll start a nice little distance away. Get into your squat stance, whatever your foot positioning may be. Take a big belly breath, brace, come down for your squat. So you could see, I have some room here, so that tells me okay, move a little closer. And you're going to play with this. It's going to take some time to get a good feel for the distance, but over time, as you develop this, you can get closer and closer to the wall.
So the end goal is to have feet . . . the toes, rather, an inch or two from the wall. It's all going to depend on limb lengths, things like that, but that's our end goal. So this exercise is going to require some nice ankle mobility, some nice hip mobility, as well as some thoracic extension of the upper back, so we don't fall and smash our face into the wall. So the end product should look something like this. That's all that nice popping in the knees.
In addition to that, another variation we can do is to groove an overhead spot position, which as you can see, it's going to require some more thoracic extension and shoulder mobility. So same with that, start a safe distance out, and then we can move up closer over time.
There you go. Have fun. Play with that. See what kind of gains you can make."
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