Wall Sit

Wall Sit is an effective static exercise that intensively works your thighs, glutes, and core. It can be performed anywhere, requires no equipment, and is a fantastic way to strengthen the muscles in your legs while increasing endurance.

Proper Form and Technique

To perform a Wall Sit correctly, follow these steps:

  1. Stand with your back against a wall, and place your feet about shoulder-width apart and 60 cm away from the wall.
  2. Slowly slide down the wall until your knees are at a 90-degree angle, as if you are "sitting" on an invisible chair.
  3. Keep your back flat against the wall, making sure your knees do not extend past your toes.
  4. Hold this position for as long as possible while engaging your core and keeping your shoulders relaxed.

Common Mistakes

Here are some typical mistakes to avoid when doing a Wall Sit:

  • Knees extending past toes: Ensure that your knees are in line with your ankles to avoid unnecessary strain on the joints.
  • Too high: If you do not lower yourself enough, you will not get the full benefit of the exercise. Your knees should be at a 90-degree angle.
  • Arched back: Keep your back flat against the wall to avoid pressure on your lower back and ensure your legs are doing the work.

Modifications and Variations

Here are some ways you can modify and increase the challenge of the Wall Sit:

  • One-legged Wall Sit: Lift one leg and hold the position with only one foot on the ground to further challenge your balance and strength.
  • Weighted Wall Sit: Hold a weight plate or dumbbells in your hands to increase the intensity.
  • Wall Sit with Heel Lift: Lift your heels off the ground one at a time to activate your calf muscles even more.

Reps and Sets

To get the most out of your Wall Sit, you can start with 3 sets of 30-60 seconds. As you get stronger, you can increase the duration or add weight to make the exercise more challenging.

Breathing

It is important to control your breathing during the Wall Sit:

  • Inhale deeply to engage your core while holding the position.
  • Exhale slowly to maintain calmness and focus on keeping proper form.
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