Wall Sit
The Wall Sit is a static exercise that can significantly improve endurance and strength in your lower body. What makes this exercise unique is that you do not need any equipment except a wall, making it an accessible exercise that you can perform almost anywhere.
Execution
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1
Find a flat wall and stand with your back against it.
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2
Place your feet shoulder-width apart, approximately 60 cm from the wall.
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3
Slowly bend your knees while keeping your back flat against the wall, until your knees form a 90-degree angle.
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4
Make sure your knees are positioned directly above your ankles.
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5
Hold this position for as long as you can while keeping your abdominal muscles engaged.
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6
Slowly stand up again to finish the exercise.
Benefits
- Improves strength and endurance in the legs.
- Helps build stability and balance.
- May contribute to better posture.
- Is an effective exercise for strengthening the core.
Common Mistakes
- ! Standing too far from the wall, causing the knees not to be positioned above the ankles.
- ! Not keeping the back flat against the wall.
- ! Bending the knees too far so that they extend past the toes.
- ! Not holding the position long enough to be effective.
Primary Muscles
The Wall Sit primarily targets the quadriceps (front of the thighs), but the hamstrings (back of the thighs), calves, glutes, and core are also trained.
Possible Alternatives
- To increase the intensity, try placing a weight on your lap.
- For a less intense variation, reduce the angle by not lowering as deeply.
- Add a ball between your knees to also train the inner thighs.
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