A Wall sit is an exercise used to work the quadriceps; the muscles in the front of your thighs as well as your glutes and calves. You know that you are doing it right if: -
- You form a right angle (90 degrees) at your hips and your knees.
- Your back is flat against the wall, and your heels are on the ground.
- You should be able to feel a slight pulling of the quad area.
How to Do a Wall Sit
You need access to a flat wall to start with.
- Start with your back against a wall with your feet shoulder width and about half a meter from the wall.
- Pull in your abdominal muscles and slowly slide your back down the wall until your thighs are parallel with the ground.
- Move your feet so your knees are directly above your ankles (not above your toes or further).
- Keep your back flat against the wall.
- Hold the position for 20 to 60 seconds.
- Slideback up the wall slowly to a standing position.
- Rest 30 seconds and repeat the exercise three times. Increase your hold time by five seconds as you get stronger.
This exercise can be performed as part of any lower body routine. They are good to gradually increase endurance in your legs. This is particularly good for sports such as running or cycling. It can also help in everyday life as well, as the targeted muscles help walking up and down the stairs or getting in and out of a chair or up from the floor.
A 30 day wall sit challenge will really help your strength and endurance in your legs. By the end of the 30 days you should notice you can hold the sit for longer and with more ease than at the start.
Wall sits are a hard exercise to master. You can start out by not sliding down the wall as far but still keeping the correct leg position. You could also hold the wall sit for less time, increasing gradually as you get stronger and the days go on.
Once you have mastered the wall sit, and fancy a bit more of a challenge, grab some light to medium weight dumbbells and hold them, you could also do bicep curls or shoulder presses. Just be careful to maintain form whilst doing this.
You can progress to a single-leg wall sit, which will help your balance and make you use more muscles. From the wall sit position, extend one leg in front of you for a few seconds. Return that leg to the floor and then extend the other leg making your thighs remain parallel to the floor and your knees are directly over your ankles.
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