April 14th, 2014

The wall-sit: an exercise you can do almost anywhere

The wall-sit is a static contraction exercise, and an excellent way to target the thighs.  It is easy and can be done just about anywhere by following the simple instructions below.

A quick word of warning though – do not attempt this exercise if you have high blood pressure and, as always, please consult your physician if you’re starting an exercise program for the first time.
Directions:

  1. Begin by selecting a wall that is strong enough to support your weight. Ensure that you are on a non-slip surface.
  2. With your feet hip-width apart and at least two feet from the wall, lean against the wall with your upper and lower-back.
  3. Slowly bring your hips down and bend your knees until you can feel a mild effort in your thigh muscles.
  4. Pause, keep your abdominals tight, remember to breathe and slowly continue to bring your body down until you feel enough challenge or until your thighs are parallel with the floor.
  5. Aim to hold this position for at least 20 seconds.
  6. Stand up and gently shake out your legs. If performed daily and with a realistic plan it’s possible for most people to hold a wall sit for 5 minutes or more.

Make it easier: Raise yourself a little higher on the wall so your knees are not at a full 90 degree angle.

Make it harder: Extend one leg for a single-legged wall sit, or hold a weight in both hands either above your head or at chest height.

Additional progressions: Repeat 1-3 times with at least one minute rest periods in between.