How to Do the Wall Sit ?

Contents

1. How to Do Wall Sits ?

2. The Benefits of Wall Sits

3. Variations are Endless

Wall squats are a special type of squat that is performed by starting in a standing position, with the back directly against the wall. Your feet will need to be placed approximately 12” in front of the body with a stance of a width of about your shoulders apart. The toes must be pointed forward. 토토365프로 As you continue to lean against the wall, you should lower the body by sort of sliding down the wall until the knees are flexed at an angle of 90 degrees. Once you have reached this position, it should be held for anywhere from 2 to 5 seconds. Make sure that the weight of your body is placed on your heels, and not on your toes. The head should be kept in a straight position. Once you have held the stance for 2 to 5 seconds, you should then extend the legs in order to elevate the body back to the position which you started.

How to Do Wall Sits ?

To begin the movement, lean against a wall with your heels planted a couple of feet away from the bottom of the wall.

With your back against the wall, cross your arms and begin moving downwards into the squat position.

You should attempt to get your hamstrings parallel to the ground if possible. If you aren’t quite as mobile, try to squat to a level that is comfortable to avoid potential injury.

Once in the seated position, aim for staying in the wall sit position for a certain period of time.

Most people will begin with a 30 second sit and increase time as they get more comfortable with the movement.

While doing the movement it helps to keep your core engaged. The exercise not only requires a great deal of physical strength, but also mental focus as well.

Timed exercises prove to be a mental challenge initially for people unfamiliar with them.

The Benefits of Wall Sits

This exercise isolates the quadriceps muscles of the front of your thighs. The wall sit is often used for gradually building pre-season leg strength for downhill skiing, ice hockey, track and field, running, and other activities. In sports such as running that mostly work the hamstrings, strengthening the quads helps keep your muscles balanced. The wall sit builds muscular endurance which delays fatigue and allows athletes to perform optimally for longer periods of time. The wall sit exercise should be used in combination with other quad strengthening exercises, such as the walking lunge or some basic plyometrics if sports conditioning is your goal. In daily life, strong quads are used for getting out of a chair and walking downhill or down stairs, which is why wall sits are also a beneficial exercise for non-athletes.

Variations are Endless

• Single Leg Wall Sit - The setup for this movement is similar to a traditional wall sit, except you extend one leg out in front of you. This becomes a unilateral movement focusing on improving strength/endurance in one side of the body. If you have any type of muscle imbalances, performing a unilateral movement will help balance it out.

• Wall Sit w/ Bicep Curl - If you are short on time, performing two exercises concurrently is a great way to make your workouts more effective time wise. Simply get into a wall sit position and begin performing bicep curls at the same time. This is a great way to mix in upper and lower body strength simultaneously.

• Wall Sit w/ Shoulder Press - Another way to perform two exercises at the same time is to do the wall sit while performing shoulder presses. Get into a wall sit position and perform shoulder presses at the same time. Note the weights should not be too heavy as this can place excessive pressure on the lower back.

• Weighted Wall Sit - As you get better at wall sits, you may strive for an additional challenge. Once you can wall sit with ease for two minutes or more, try holding a pair of moderate weight dumbbells while you sit. You can also hold a weight plate as well. The weighted movement will make it more challenging while increasing lower body strength.

• Stability Ball Wall Si - The stability ball wall sit is commonly used as a form of rehab treatment for people with lower back issues. To perform this movement, place a stability ball against a wall gently lean against it, placing the top of the ball into the small of your back. The feet should still be 6-12 inches in front of your body hip width apart. Perform the exercise in the same manner as a normal wall sit and avoid driving the knees down and forward.