Wall sits are an effective way to improve your core strength, but you can also try three variations to increase the intensity and difficulty of this exercise.
In this article, we'll show you how to do a standard wall sit, a sit-up wall sit, and another variation that involves raising your feet against the wall. These variations will help keep your body guessing so it doesn't get used to doing one version over and over again — plus, they're great for making sure that you're using the proper form!
Sit Against The Wall Exercise: Wall Sits With a Straight Back
-
When adding wall sits to your workout routine, sit with your back straight and knees bent at 90 degrees, keeping your feet flat. This exercise is excellent for building isometric strength, muscle endurance, and knee stability.
-
Lift one leg off the wall and extend it straight before you (a). Hold for 15 seconds, then switch legs and repeat (b).
-
Switch sides so both feet are against the wall now, with one leg bent at 45 degrees and extended behind you (c) while flexing the other knee towards chest level (d). Hold this position for 20 seconds before switching sides again and repeating steps 2-4 above
What is a Wall Sit?
A wall sit is an isometric exercise that involves sitting against a wall with your feet firmly planted on the floor and your knees bent at a 90-degree angle. This exercise is highly regarded in sports medicine for its ability to improve muscle endurance and strength without putting undue stress on the spine. Wall sits primarily target the quadriceps muscles, but they also engage the core and lower back, contributing to overall balance and stability. Incorporating wall sits into your workout routine can enhance your lower body strength and endurance, making it a valuable addition to any fitness program.
Benefits of Wall Sits
Wall sits offer numerous benefits, including:
-
Improved muscle endurance: Wall sits help build strength and endurance in the quadriceps muscles, which can improve overall lower body strength.
-
Increased balance and stability: Wall sits require engagement of the core muscles, which can improve balance and stability.
-
Reduced blood pressure: Regular wall sits can help reduce blood pressure and improve overall cardiovascular health.
-
Improved athletic performance: Wall sits can improve muscle endurance and strength, making them a valuable exercise for athletes.
-
Low-impact: Wall sits are a low-impact exercise, making them suitable for people with joint issues or those who are recovering from an injury.
Proper Form and Technique
To perform a wall sit correctly, follow these steps:
-
Stand with your back against a stable wall or flat surface.
-
Engage your core and slide down into a squat position, keeping your back firmly against the wall.
-
Ensure your spine makes contact from the bottom of your neck to your pelvis.
-
Walk your feet out until you achieve a 90-degree angle in your knees and hold.
-
Arms can be out to the side, left to rest on the thighs, or extended out at chest height.
-
Keep your weight in your heels and avoid putting pressure on your toes.
-
Hold the position for the desired amount of time, taking breaks as needed.
Common Mistakes to Avoid
When performing wall sits, avoid the following common mistakes:
-
Letting your thighs not be parallel to the ground: Make sure to keep your thighs parallel to the ground and your knees bent at a 90-degree angle.
-
Letting your knees extend beyond your ankles: Keep your knees directly over your ankles and avoid extending them beyond your toes.
-
Putting your weight on your toes: Keep your weight in your heels and avoid putting pressure on your toes.
-
Sliding down rather than up to finish: When finishing a wall sit, push through your heels and slide back up the wall, rather than letting your body go toward the floor.
-
Not engaging your core: Make sure to engage your core muscles throughout the exercise to maintain proper form and avoid injury.
1. Wall Sits With Bent Knees
-
Stand in front of a wall with your feet about 6 inches away.
-
Bend your knees at a 90-degree angle, then bend them more if you can to make the exercise easier for yourself (you should be able to just about touch the floor with the tips of your toes).
-
Keep your back straight and lean forward until it’s parallel with the floor or slightly lower than that–that way, all of the pressure is being put on those leg muscles instead of having some weight lifted off by gravity! This seated position is effective for working the quadriceps and helps with knee stability and functional movements.
2. Single Leg Wall Sits with feet raised
Start with your back against the wall, legs bent, and feet flat on the floor. Keep your knees bent and your feet flat on the floor as well. Hold for as long as you can; standard wall sit is 30 seconds to 1 minute. To increase difficulty, raise one or both feet off the ground (elevated wall sits).
These three variations of wall sit are great for beginners and advanced exercisers alike. The standard wall sit is the easiest of all three, while the sit-up variation will challenge your core strength and balance. If you’re looking for something more intense than regular wall sits but need access to weights or equipment, try raising your feet onto an elevated surface like a chair or bench! For an advanced variation that challenges balance and lower body strength, incorporate single leg wall sits by extending one leg while maintaining proper form.
-
Wall Sit Isometric Exercise
Wall sits are a lower body exercise that can be performed anywhere. This wall sit position allows you to hold yourself in a squatting position against a wall while keeping your back straight and feet flat on the floor. This improves balance and stability in your core, strengthens your quadriceps and glutes, and helps improve your knee health.
Wall Sits can be done with or without added resistance:
-
With added resistance: Hold dumbbells at shoulder height with arms extended straight down (or use ankle weights if you don’t have access to dumbbells). Bend knees until shins come into contact with the wall behind them; keep heels firmly planted on the floor throughout the movement and head facing forward for the entire exercise duration.
-
Without added resistance: Perform the same steps without holding any weights; focus instead on simply maintaining proper form throughout the duration of the exercise.
3. Standard Wall Sit
Stand with your back against the wall, then place both feet shoulder-width apart. Bend your knees at 90 degrees, keeping them in line. Rest your hands on your thighs for support and keep them relaxed throughout the exercise. This standard wall sit is an example of isometric exercises, which involve holding muscles in a contracted position to build strength, endurance, and stability without moving the joints.
Your head should be up, eyes straight ahead, and flat feet on the floor as you maintain this position for 30 seconds (or longer if possible). If you have trouble maintaining balance or find yourself wobbling too much while doing this exercise, place a towel under each foot so they are elevated slightly off the ground (but not so high that it creates instability). This variation is considered level 3 difficulty due to its higher degree of intensity compared to other variations - it may take time before you are able to hold it long enough without having any issues!
-
Wall Sits
There are three variations of wall sits that you can try. These variations are different in difficulty and intensity, so knowing which is right for your fitness level is important.
The first variation is the easiest, with only one leg on the floor at all times. You may want to start here if this is your first time doing a wall sit or if you’re recovering from an injury, as it allows more mobility in both legs as they stretch out straight behind you while resting on each other (like two parallel lines).
The second variation requires both legs to be raised off the ground at once–one foot on each side–so there won’t be any bending or flexing at any point during this exercise session! Remember that this step up will require additional strength and stability from both lower limbs; therefore, it might take some time before progressing onto harder challenges like those found below.
For a more advanced challenge, try single leg wall sits. This variation enhances balance and intensity by extending one leg while maintaining proper form. You can also incorporate variations by alternating legs during the workout to make it more engaging.
Try to do as many variations as you can in a row, then rest for 1 minute between sets and repeat the series four times! Ladies, if you’re pregnant, don’t do this exercise! Listen to your body–never push yourself too hard! If you cannot do the full 30 seconds yet, try holding for as long as possible and work up slowly to 30 seconds over time (or skip it altogether).
