The wall sit is a very simple exercise which can be performed anywhere. It is a conditioning exercise which helps to build muscular endurance and targets the quads, glutes & calves.
How to perform the wall sit
- Stand with your back against a wall, feet hip width apart
- Engage your abdominal muscles and slowly slide down the wall until your thighs are parallel to the floor
- Ensure your knees are directly over your ankles (and not your toes)
- With your back kept flat against the wall hold the position for 20-60 seconds.
- Slowly raise yourself back up the wall with your weight in your heels.
- Rest 30 seconds and repeat.
Once you can hold the stance for 60 seconds x3 you could think about adding in progressions by using dumbbells. Simply by holding a weight while doing a wall sit will increase the load and make the exercise more intense.
Benefits of the wall sit
- Builds muscle strength & endurance
- Builds core strength
- Improves balance & coordination
- Improves body alignment
- Reduces the risk of injury
- Improves flexibility
- Relieves stress
- Helps to keep you healthy throughout life
- Improves athletic performance
This exercise can be added into any S&C programme or can be slotted into your daily routine whilst you wait for the kettle to boil. Walls are everywhere so there’s really no excuse not to give it a go!