Wall Sit

Exercise Name: Wall Sit
Type: Isometric strength exercise
Primary Muscles Worked: Quadriceps
Secondary Muscles: Glutes, hamstrings, calves, core

Purpose:

The wall sit is a static lower body exercise that builds muscular endurance and strength in the thighs, glutes, and core. It’s especially useful for improving posture, increasing joint stability, and enhancing muscular control without the need for equipment.

How to Perform a Wall Sit:

1.     Starting Position:

o   Stand with your back flat against a wall.

o   Feet should be shoulder-width apart and about 2 feet (or about one step) away from the wall.

o   Arms can either hang by your sides, cross over your chest, or rest gently on your thighs (without pushing).

2.     Descent into Position:

o   Slowly slide your back down the wall by bending your knees.

o   Continue sliding until your thighs are parallel to the floor, forming a 90-degree angle at the knees.

o   Make sure your knees are directly above your ankles (not jutting past your toes).

o   Keep your back pressed flat against the wall and your core engaged.

3.     Hold the Position:

o   Maintain the 90-degree angle in your knees and hips.

o   Breathe steadily and hold this position for a set time (start with 20–30 seconds and build up to 60 seconds or more).

o   Keep your head, shoulders, and upper back firmly against the wall.

4.     To Finish:

o   Press through your heels and slide back up the wall slowly until you're standing.

o   Shake out your legs and rest if needed before repeating.

Tips for Proper Form:

·        Don’t let your knees collapse inward—keep them aligned with your second toe.

·        Keep your weight in your heels, not your toes.

·        Engage your core throughout to protect your lower back.

·        Avoid arching your back—keep it flat against the wall.

·        Keep your head in a neutral position (chin slightly tucked).

Modifications and Variations:

·        Beginner:
Slide down only partway (45–60 degrees at the knees) to reduce strain.

·        Advanced:

o   Hold weights (dumbbells or medicine ball) for added resistance.

o   Extend one leg out for a single-leg wall sit.

o   Add pulses or small squeezes (with a stability ball between the knees) for inner thigh activation.

Common Mistakes to Avoid:

·        Knees going past toes

·        Letting the back arch off the wall

·        Placing hands on thighs and pushing

·        Holding breath—remember to breathe!

Benefits of the Wall Sit:

·        Builds static strength in legs and glutes

·        Enhances muscular endurance

·        Helps improve posture and core engagement

·        Low-impact and joint-friendly

·        Great for athletes, beginners, and rehab settings