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Not everyone can, or wants, to squat. It might be down to mobility, an injury, or a preference, but you perhaps want to build lower-body strength and work your hips, glutes, quads and hamstrings hard, without repeatedly bending your knees and moving up and down. You still can.Enter a variation on the popular wall sit that I wish all my clients would do as they get older. It's low-impact, which is great news if your knees don't get on with front squats, back squats, or any other squat variation for that matter.Below, I cover a few of the many benefits you can expect, plus the variation I love most. You don't need weights, but I like to use one of the best adjustable dumbbells.Watch: Single-leg wall sit with dumbbellIf you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting this exercise, especially if you find it difficult to bend or kneel.Stand with your back against a wall so that your spine is supported from top to bottom. You can hold a weight if you'd like.Step your feet out in front of you, engage your core, then slide your butt down and lower into a squat position, pressing into the wall lightly.Lower until your thighs are at least parallel to the ground below, knees stacked over heels and hips aligned with knees.Stay here, or raise one leg into the air, keeping your hips level and square.If you're using a weight, rest it against the thigh of your supporting leg.Hold, then switch sides.How long you stay here depends on your ability to hold the single-leg wall sit with good form. Try anything from 20 to 30 seconds and build. I recommend 3-4 sets.What are the benefits?
