You’re probably thinking any old distance will do, but complacency on wall proximity is the one true danger in the wall sit. Your knees should never extend past your ankles--they should be straight above your ankles. Wall sit exercises are great for sculpting the thighs, hips, calves, and lower abs. Julian has over 12 years of personal training and coaching experience. To do a basic wall sit, stand against a wall, walk your feet out 2 feet in front of you with your feet spread 6 inches apart. A wall squat (or wall sit) is an isometric exercise that works your legs, back, abs and glutes by having the muscles remain under tension whilst you are doing the exercise. 19 March 2020. DISCLAIMER: Please consult your physician before starting any type of exercise or diet program. Wall sits are a popular exercise for a reason: They do an awesome job working your quads, and even your abs.But sometimes you need to shake up your routine a little bit—especially if … If a trainer or doctor has instructed you to do a different number of sits for a different length of time, follow their orders. Thank you! It can be done just about anywhere, and it can be easily scaled. Strengthens the legs through isometric contractions, Strengthens the core muscles through and improves stability and balance, This exercise can be done anywhere, anytime, with no equipment, Stand up against a wall, while making contact with your head, upper back, and glutes, Set your stance at shoulder width, and position your feet about 1-2 feet away from the wall, While maintaining the three points of contact with the wall, begin squatting down until your thighs are parallel to the floor, Stay in this position for the desired time, or until your thighs begin to burn excessively, Keep your abs tight and engaged the entire time, To make the movement more difficult, you can hold a weight outstretched in front of you. He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami. These muscles are necessary for everyday actions like standing and walking, so it's important to keep them in good shape. How to Do a Proper Wall Sit Make sure your back is flat against the wall. Step 3: Bend at the knees and lower yourself down until your your thighs are parallel to … Place your feet on a bosu ball and perform wall sit. Your thighs will start to burn after 20 seconds, but try to stick it out for the full 60. Download this valuable FREE PDF that goes over the best exercises to do to + the top 10 mistakes you need to avoid in order to get the best science-based results. This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. Slide your back down the wall while keeping your core engaged and bending your legs until It is important to get your hips as close to parallel as possible. Approved. Slide your back down the wall, and bend your knees until they are bent at a 90 degree angle. Note: When you click the button, you will be joining The White Coat Trainer email list. For example, performing a single 30- or 60-second wall sit every day can be a great way to build consistency. https://books.google.ca/books?id=2MOrDKokat8C&pg=PA241&dq=%22wall+sits%22+exercise&hl=en&sa=X&ei=QknvT4ykNrO30QHBqOD8Ag#v=onepage&q=%22wall%20sits%22%20exercise&f=false, http://www.popsugar.com/fitness/Strengthen-Quads-Avoid-Runner-Knee-Wall-Squats-3028663, http://healthyliving.azcentral.com/muscles-used-during-wall-sits-3749.html, https://www.youtube.com/watch?v=y-wV4Venusw, faire des wall sits (s'assoir contre un mur sans chaise), consider supporting our work with a contribution to wikiHow.