Beautiful and Strong Legs for Any Season

Wall squats strengthen and sculpt your thighs and glutes, which is reason enough to do this easy-on-the-joints exercise.

Not sold yet? It can help prevent knee injuries and strengthen your core, plus, you can do it anywhere. All you need is a wall.

  • Stand 12-18 inches from a wall.
  • Squat down with your back against the wall. Your legs should be at no more than a 90 degree angle. You knees should be behind your toes.
  • Start by holding the squat for 10 seconds. Build up to holding for 30 seconds and eventually 60 seconds.
  • Push off the wall to come to a standing position. Repeat 4 times.
  • To strengthen your inner thighs, hold a ball between your knees and tighten. Add an exercise ball between you and the wall to increase the intensity and work the core.

About Girls on the Run: It’s a life-changing, experiential learning program for girls ages 8 to 13. The programs combine training for a 3.1-mile running event with self-esteem enhancing, uplifting workouts. The program encourages positive emotional, social, mental, spiritual and physical development.

For more information on volunteering with Girls on the Run or starting a program at your daughter’s school, see